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  6. Waffle vs. Smoked salmon

Waffle vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between waffle and smoked salmon

  • Waffle is richer in selenium, calcium, vitamin B1, vitamin B2, and iron, yet smoked salmon is richer in vitamin B12, copper, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B12 for smoked salmon is 125% higher.
  • Waffle contains 23 times more calcium than smoked salmon. Waffle contains 255mg of calcium, while smoked salmon contains 11mg.
  • Smoked salmon contains less cholesterol.
  • Smoked salmon has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Fish, salmon, chinook, smoked.

Infographic

Waffle vs Smoked salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +2218.2%
Contains more IronIron +171.8%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -24%
Contains more ManganeseManganese +1458.8%
Contains more SeleniumSelenium +42.6%
Contains more PotassiumPotassium +10.1%
Contains more CopperCopper +271%
~equal in Magnesium ~18mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +1043.5%
Contains more Vitamin B2Vitamin B2 +243.6%
Contains more FolateFolate +2200%
Contains more Vitamin B3Vitamin B3 +127.7%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +396.4%
Contains more Vitamin B12Vitamin B12 +1204%

All nutrients comparison - raw data values

Nutrient Waffle Smoked salmon DV% diff.
Vitamin B12 0.25µg 3.26µg 125%
Vitamin D 17.1µg 86%
Vitamin D 685IU 86%
Polyunsaturated fat 6.785g 0.995g 39%
Selenium 46.2µg 32.4µg 25%
Calcium 255mg 11mg 24%
Protein 7.9g 18.28g 21%
Vitamin B1 0.263mg 0.023mg 20%
Vitamin B2 0.347mg 0.101mg 19%
Copper 0.062mg 0.23mg 19%
Iron 2.31mg 0.85mg 18%
Vitamin B6 0.056mg 0.278mg 17%
Vitamin B3 2.073mg 4.72mg 17%
Choline 89mg 16%
Fats 14.1g 4.32g 15%
Cholesterol 69mg 23mg 15%
Folate 46µg 2µg 11%
Carbs 32.9g 0g 11%
Manganese 0.265mg 0.017mg 11%
Saturated fat 2.866g 0.929g 9%
Calories 291kcal 117kcal 9%
Vitamin E 1.35mg 9%
Vitamin B5 0.485mg 0.87mg 8%
Sodium 511mg 672mg 7%
Vitamin A 65µg 26µg 4%
Phosphorus 190mg 164mg 4%
Monounsaturated fat 3.521g 2.023g 4%
Zinc 0.68mg 0.31mg 3%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Magnesium 19mg 18mg 0%
Potassium 159mg 175mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.099mg 0.205mg 0%
Threonine 0.289mg 0.801mg 0%
Isoleucine 0.362mg 0.842mg 0%
Leucine 0.63mg 1.486mg 0%
Lysine 0.384mg 1.679mg 0%
Methionine 0.179mg 0.541mg 0%
Phenylalanine 0.395mg 0.714mg 0%
Valine 0.409mg 0.942mg 0%
Histidine 0.187mg 0.538mg 0%
Omega-3 - EPA 0.001g 0.183g N/A
Omega-3 - DHA 0.006g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +226.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +131.4%
Contains more WaterWater +71.4%
Contains more OtherOther +74.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +74%
Contains more Poly. FatPolyunsaturated fat +581.9%
Contains less Sat. FatSaturated fat -67.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.