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  6. Waffle vs. Soy sauce

Waffle vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between waffle and soy sauce

  • Waffle has more selenium, calcium, vitamin B1, vitamin B2, and iron; however, soy sauce is richer in manganese and magnesium.
  • Soy sauce covers your daily sodium needs 217% more than waffle.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Soy sauce made from soy and wheat (shoyu).

Infographic

Waffle vs Soy sauce 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
6
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +672.7%
Contains more IronIron +59.3%
Contains more CopperCopper +44.2%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +9140%
Contains more MagnesiumMagnesium +289.5%
Contains more PotassiumPotassium +173.6%
Contains more ZincZinc +27.9%
Contains more ManganeseManganese +284.2%

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
7
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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +697%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
Contains more Vitamin B6Vitamin B6 +164.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.196mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Soy sauce DV% diff.
Sodium 511mg 5493mg 217%
Selenium 46.2µg 0.5µg 83%
Polyunsaturated fat 6.785g 0.263g 43%
Manganese 0.265mg 1.018mg 33%
Cholesterol 69mg 0mg 23%
Calcium 255mg 33mg 22%
Fats 14.1g 0.57g 21%
Vitamin B1 0.263mg 0.033mg 19%
Vitamin B2 0.347mg 0.165mg 14%
Saturated fat 2.866g 0.073g 13%
Magnesium 19mg 74mg 13%
Calories 291kcal 53kcal 12%
Iron 2.31mg 1.45mg 11%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.088g 9%
Carbs 32.9g 4.93g 9%
Folate 46µg 14µg 8%
Potassium 159mg 435mg 8%
Vitamin A 65µg 0µg 7%
Vitamin B6 0.056mg 0.148mg 7%
Vitamin B5 0.485mg 0.297mg 4%
Fiber 0.8g 3%
Choline 18.3mg 3%
Phosphorus 190mg 166mg 3%
Copper 0.062mg 0.043mg 2%
Zinc 0.68mg 0.87mg 2%
Vitamin B3 2.073mg 2.196mg 1%
Protein 7.9g 8.14g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 4.13g N/A
Sugar 0.4g N/A
Tryptophan 0.099mg 0.096mg 0%
Threonine 0.289mg 0.271mg 0%
Isoleucine 0.362mg 0.318mg 0%
Leucine 0.63mg 0.537mg 0%
Lysine 0.384mg 0.381mg 0%
Methionine 0.179mg 0.097mg 0%
Phenylalanine 0.395mg 0.353mg 0%
Valine 0.409mg 0.332mg 0%
Histidine 0.187mg 0.174mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +2373.7%
Contains more CarbsCarbs +567.3%
Contains more WaterWater +69.4%
Contains more OtherOther +390.6%
~equal in Protein ~8.14g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +3901.1%
Contains more Poly. FatPolyunsaturated fat +2479.8%
Contains less Sat. FatSaturated fat -97.5%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.