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Waffle vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between waffle and soybean meal?

  • Waffle is richer in selenium, while soybean meal is higher in copper, manganese, iron, phosphorus, potassium, magnesium, folate, zinc, and vitamin B6.
  • Soybean meal's daily need coverage for copper is 215% higher.
  • Soybean meal has 14 times less selenium than waffle. Waffle has 46.2µg of selenium, while soybean meal has 3.3µg.

We used Waffles, plain, prepared from recipe and Soy meal, defatted, raw types in this comparison.

Infographic

Waffle vs Soybean meal 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
1
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +1510.5%
Contains more PotassiumPotassium +1466%
Contains more IronIron +493.1%
Contains more CopperCopper +3125.8%
Contains more ZincZinc +644.1%
Contains more PhosphorusPhosphorus +268.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1334%
~equal in Calcium ~244mg

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
4
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +162.7%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +307.4%
Contains more Vitamin B6Vitamin B6 +916.1%
Contains more FolateFolate +558.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +490%
Contains more WaterWater +505.2%
Contains more ProteinProtein +522.8%
Contains more OtherOther +80%
~equal in Carbs ~35.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +760.9%
Contains more Poly. FatPolyunsaturated fat +549.3%
Contains less Sat. FatSaturated fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Soybean meal
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Soybean meal DV% diff.
Copper 0.062mg 2mg 215%
Manganese 0.265mg 3.8mg 154%
Iron 2.31mg 13.7mg 142%
Protein 7.9g 49.2g 83%
Selenium 46.2µg 3.3µg 78%
Phosphorus 190mg 701mg 73%
Potassium 159mg 2490mg 69%
Magnesium 19mg 306mg 68%
Folate 46µg 303µg 64%
Zinc 0.68mg 5.06mg 40%
Vitamin B6 0.056mg 0.569mg 39%
Polyunsaturated fat 6.785g 1.045g 38%
Vitamin B1 0.263mg 0.691mg 36%
Vitamin B5 0.485mg 1.976mg 30%
Cholesterol 69mg 0mg 23%
Sodium 511mg 3mg 22%
Fats 14.1g 2.39g 18%
Saturated fat 2.866g 0.268g 12%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.409g 8%
Vitamin A 65µg 2µg 7%
Vitamin B2 0.347mg 0.251mg 7%
Vitamin B3 2.073mg 2.587mg 3%
Calories 291kcal 337kcal 2%
Calcium 255mg 244mg 1%
Carbs 32.9g 35.89g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 35.89g N/A
Tryptophan 0.099mg 0.653mg 0%
Threonine 0.289mg 1.952mg 0%
Isoleucine 0.362mg 2.18mg 0%
Leucine 0.63mg 3.66mg 0%
Lysine 0.384mg 2.991mg 0%
Methionine 0.179mg 0.606mg 0%
Phenylalanine 0.395mg 2.346mg 0%
Valine 0.409mg 2.243mg 0%
Histidine 0.187mg 1.212mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Waffle
58%
Soybean meal
Minerals Daily Need Coverage Score
66%
Waffle
264%
Soybean meal

Comparison summary

Which food is lower in Cholesterol?
Soybean meal
Soybean meal is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 508mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 2.598g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.