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  6. Waffle vs. Sockeye salmon

Waffle vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between waffle and sockeye salmon

  • Waffle has more calcium, iron, selenium, and manganese; however, sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, phosphorus, and vitamin B5.
  • Sockeye salmon covers your daily need for vitamin B12, 176% more than waffle.
  • Waffle has 23 times more calcium than sockeye salmon. While waffle has 255mg of calcium, sockeye salmon has only 11mg.
  • Sockeye salmon has less sodium.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Waffle vs Sockeye 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
5
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +2218.2%
Contains more IronIron +344.2%
Contains more ZincZinc +23.6%
Contains more ManganeseManganese +1938.5%
Contains more SeleniumSelenium +30.1%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +174.2%
Contains more CopperCopper +22.6%
Contains more PhosphorusPhosphorus +60.5%
Contains less SodiumSodium -82%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.1%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more FolateFolate +557.1%
Contains more Vitamin B3Vitamin B3 +388.3%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin B6Vitamin B6 +1376.8%
Contains more Vitamin B12Vitamin B12 +1688%

All nutrients comparison - raw data values

Nutrient Waffle Sockeye salmon DV% diff.
Vitamin B12 0.25µg 4.47µg 176%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B6 0.056mg 0.827mg 59%
Vitamin B3 2.073mg 10.123mg 50%
Protein 7.9g 26.48g 37%
Polyunsaturated fat 6.785g 1.327g 36%
Calcium 255mg 11mg 24%
Iron 2.31mg 0.52mg 22%
Choline 112.6mg 20%
Selenium 46.2µg 35.5µg 19%
Sodium 511mg 92mg 18%
Phosphorus 190mg 305mg 16%
Vitamin B5 0.485mg 1.274mg 16%
Fats 14.1g 5.57g 13%
Carbs 32.9g 0g 11%
Manganese 0.265mg 0.013mg 11%
Folate 46µg 7µg 10%
Saturated fat 2.866g 0.969g 9%
Vitamin B1 0.263mg 0.157mg 9%
Potassium 159mg 436mg 8%
Vitamin B2 0.347mg 0.246mg 8%
Calories 291kcal 156kcal 7%
Vitamin E 0.99mg 7%
Magnesium 19mg 36mg 4%
Monounsaturated fat 3.521g 1.864g 4%
Cholesterol 69mg 61mg 3%
Copper 0.062mg 0.076mg 2%
Vitamin A 65µg 58µg 1%
Zinc 0.68mg 0.55mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.099mg 0.335mg 0%
Threonine 0.289mg 1.247mg 0%
Isoleucine 0.362mg 1.274mg 0%
Leucine 0.63mg 2.185mg 0%
Lysine 0.384mg 2.574mg 0%
Methionine 0.179mg 0.858mg 0%
Phenylalanine 0.395mg 1.086mg 0%
Valine 0.409mg 1.461mg 0%
Histidine 0.187mg 0.711mg 0%
Omega-3 - EPA 0.001g 0.299g N/A
Omega-3 - DHA 0.006g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +153.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +235.2%
Contains more WaterWater +60.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +411.3%
Contains less Sat. FatSaturated fat -66.2%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.