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Waffle vs. Cayenne pepper — In-Depth Nutrition Comparison

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How are waffle and cayenne pepper different?

  • Waffle is richer in selenium, while cayenne pepper is higher in vitamin A, vitamin B6, vitamin C, manganese, iron, potassium, vitamin B2, vitamin B3, and copper.
  • Cayenne pepper covers your daily need for vitamin A, 828% more than waffle.
  • Waffle contains 5 times more selenium than cayenne pepper. Waffle contains 46.2µg of selenium, while cayenne pepper contains 8.8µg.
  • Waffle has a higher glycemic index (76) than cayenne pepper (32).

Waffles, plain, prepared from recipe and Spices, pepper, red or cayenne types were used in this article.

Infographic

Waffle vs Cayenne pepper 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
2
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more CalciumCalcium +72.3%
Contains more SeleniumSelenium +425%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +1166.7%
Contains more IronIron +237.7%
Contains more CopperCopper +501.6%
Contains more ZincZinc +264.7%
Contains more PhosphorusPhosphorus +54.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +654.7%

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
2
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +19000%
Contains more Vitamin AVitamin A +3101.5%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B2Vitamin B2 +164.8%
Contains more Vitamin B3Vitamin B3 +319.7%
Contains more Vitamin B6Vitamin B6 +4275%
Contains more FolateFolate +130.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
1
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +421.7%
Contains more ProteinProtein +52%
Contains more FatsFats +22.5%
Contains more CarbsCarbs +72.1%
Contains more OtherOther +94.8%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Cayenne pepper DV% diff.
Vitamin A 65µg 2081µg 224%
Vitamin E 29.83mg 199%
Vitamin B6 0.056mg 2.45mg 184%
Fiber 27.2g 109%
Vitamin C 0.4mg 76.4mg 84%
Manganese 0.265mg 2mg 75%
Iron 2.31mg 7.8mg 69%
Selenium 46.2µg 8.8µg 68%
Vitamin K 80.3µg 67%
Potassium 159mg 2014mg 55%
Vitamin B2 0.347mg 0.919mg 44%
Vitamin B3 2.073mg 8.701mg 41%
Copper 0.062mg 0.373mg 35%
Magnesium 19mg 152mg 32%
Cholesterol 69mg 0mg 23%
Sodium 511mg 30mg 21%
Zinc 0.68mg 2.48mg 16%
Folate 46µg 106µg 15%
Phosphorus 190mg 293mg 15%
Polyunsaturated fat 6.785g 8.37g 11%
Calcium 255mg 148mg 11%
Vitamin B5 0.485mg 10%
Vitamin B12 0.25µg 0µg 10%
Choline 51.5mg 9%
Protein 7.9g 12.01g 8%
Carbs 32.9g 56.63g 8%
Vitamin B1 0.263mg 0.328mg 5%
Fats 14.1g 17.27g 5%
Saturated fat 2.866g 3.26g 2%
Monounsaturated fat 3.521g 2.75g 2%
Calories 291kcal 318kcal 1%
Net carbs 32.9g 29.43g N/A
Sugar 10.34g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Cayenne pepper
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
221%
Cayenne pepper
Minerals Daily Need Coverage Score
66%
Waffle
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 10.34g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 0.394g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cayenne pepper
Cayenne pepper is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.