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  6. Waffle vs. Soybean raw

Waffle vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between waffle and soybean raw

  • Waffle is higher in selenium, yet soybean raw is higher in copper, iron, manganese, folate, phosphorus, magnesium, vitamin B1, potassium, and vitamin B2.
  • Soybean raw covers your daily copper needs 177% more than waffle.
  • Waffle contains 3 times more selenium than soybean raw. While waffle contains 46.2µg of selenium, soybean raw contains only 17.8µg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Soybeans, mature seeds, raw.

Infographic

Waffle vs Soybean raw 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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +159.6%
Contains more MagnesiumMagnesium +1373.7%
Contains more PotassiumPotassium +1030.2%
Contains more IronIron +579.7%
Contains more CopperCopper +2574.2%
Contains more ZincZinc +619.1%
Contains more PhosphorusPhosphorus +270.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +849.8%
~equal in Calcium ~277mg

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
3
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +232.3%
Contains more Vitamin B2Vitamin B2 +150.7%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +573.2%
Contains more FolateFolate +715.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Soybean raw DV% diff.
Copper 0.062mg 1.658mg 177%
Iron 2.31mg 15.7mg 167%
Manganese 0.265mg 2.517mg 98%
Folate 46µg 375µg 82%
Phosphorus 190mg 704mg 73%
Magnesium 19mg 280mg 62%
Protein 7.9g 36.49g 57%
Selenium 46.2µg 17.8µg 52%
Vitamin B1 0.263mg 0.874mg 51%
Potassium 159mg 1797mg 48%
Vitamin B2 0.347mg 0.87mg 40%
Vitamin K 47µg 39%
Zinc 0.68mg 4.89mg 38%
Fiber 9.3g 37%
Polyunsaturated fat 6.785g 11.255g 30%
Vitamin B6 0.056mg 0.377mg 25%
Cholesterol 69mg 0mg 23%
Sodium 511mg 2mg 22%
Choline 115.9mg 21%
Vitamin B12 0.25µg 0µg 10%
Fats 14.1g 19.94g 9%
Calories 291kcal 446kcal 8%
Vitamin A 65µg 1µg 7%
Vitamin E 0.85mg 6%
Vitamin B5 0.485mg 0.793mg 6%
Vitamin C 0.4mg 6mg 6%
Vitamin B3 2.073mg 1.623mg 3%
Calcium 255mg 277mg 2%
Monounsaturated fat 3.521g 4.404g 2%
Carbs 32.9g 30.16g 1%
Net carbs 32.9g 20.86g N/A
Sugar 7.33g N/A
Saturated fat 2.866g 2.884g 0%
Tryptophan 0.099mg 0.591mg 0%
Threonine 0.289mg 1.766mg 0%
Isoleucine 0.362mg 1.971mg 0%
Leucine 0.63mg 3.309mg 0%
Lysine 0.384mg 2.706mg 0%
Methionine 0.179mg 0.547mg 0%
Phenylalanine 0.395mg 2.122mg 0%
Valine 0.409mg 2.029mg 0%
Histidine 0.187mg 1.097mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +391.8%
Contains more ProteinProtein +361.9%
Contains more FatsFats +41.4%
Contains more OtherOther +57.1%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +25.1%
Contains more Poly. FatPolyunsaturated fat +65.9%
~equal in Saturated fat ~2.884g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.