Waffle vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between Waffle and Squid?
- Waffle is richer in Vitamin B1, while Squid is higher in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin B6.
- Squid's daily need coverage for Vitamin B12 is 215% higher.
- Squid has 15 times less Vitamin B1 than Waffle. Waffle has 0.263mg of Vitamin B1, while Squid has 0.017mg.
- Waffle is lower in Cholesterol.
We used Waffles, plain, prepared from recipe and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
Infographic
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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.
Contains
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Calcium
+41.7%
Contains
less
Sodium
-31.3%
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Manganese
+26.8%
Contains
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Iron
+369.3%
Contains
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Magnesium
+215.8%
Contains
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Phosphorus
+205.3%
Contains
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Potassium
+300.6%
Contains
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Zinc
+408.8%
Contains
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Copper
+1509.7%
Contains
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Selenium
+93.9%
Contains
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Calcium
+41.7%
Contains
less
Sodium
-31.3%
Contains
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Manganese
+26.8%
Contains
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Iron
+369.3%
Contains
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Magnesium
+215.8%
Contains
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Phosphorus
+205.3%
Contains
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Potassium
+300.6%
Contains
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Zinc
+408.8%
Contains
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Copper
+1509.7%
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Selenium
+93.9%
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.
:
Contains
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Vitamin B1
+1447.1%
Contains
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Folate
+91.7%
Contains
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Vitamin A
+196.1%
Contains
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Vitamin C
+2025%
Contains
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Vitamin B2
+398.3%
Contains
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Vitamin B5
+85.6%
Contains
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Vitamin B6
+382.1%
Contains
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Vitamin B12
+2060%
Equal in Vitamin B3 - 2.189
Contains
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Vitamin B1
+1447.1%
Contains
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Folate
+91.7%
Contains
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Vitamin A
+196.1%
Contains
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Vitamin C
+2025%
Contains
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Vitamin B2
+398.3%
Contains
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Vitamin B5
+85.6%
Contains
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Vitamin B6
+382.1%
Contains
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Vitamin B12
+2060%
Equal in Vitamin B3 - 2.189
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+907.1%
Contains
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Carbs
+1906.1%
Contains
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Protein
+311.1%
Contains
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Water
+45.5%
Equal in Other - 3.36
Contains
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Fats
+907.1%
Contains
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Carbs
+1906.1%
Contains
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Protein
+311.1%
Contains
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Water
+45.5%
Equal in Other - 3.36
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2073.5%
Contains
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Polyunsaturated fat
+2431.7%
Contains
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Saturated Fat
-91.8%
Contains
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Monounsaturated Fat
+2073.5%
Contains
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Polyunsaturated fat
+2431.7%
Contains
less
Saturated Fat
-91.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 32.9g | 1.64g |
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| Protein | 7.9g | 32.48g |
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| Fats | 14.1g | 1.4g |
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| Carbs | 32.9g | 1.64g |
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| Calories | 291kcal | 158kcal |
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| Calcium | 255mg | 180mg |
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| Iron | 2.31mg | 10.84mg |
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| Magnesium | 19mg | 60mg |
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| Phosphorus | 190mg | 580mg |
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| Potassium | 159mg | 637mg |
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| Sodium | 511mg | 744mg |
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| Zinc | 0.68mg | 3.46mg |
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| Copper | 0.062mg | 0.998mg |
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| Manganese | 0.265mg | 0.209mg |
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| Selenium | 46.2µg | 89.6µg |
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| Vitamin A | 228IU | 675IU |
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| Vitamin A RAE | 65µg | 203µg |
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| Vitamin C | 0.4mg | 8.5mg |
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| Vitamin B1 | 0.263mg | 0.017mg |
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| Vitamin B2 | 0.347mg | 1.729mg |
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| Vitamin B3 | 2.073mg | 2.189mg |
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| Vitamin B5 | 0.485mg | 0.9mg |
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| Vitamin B6 | 0.056mg | 0.27mg |
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| Folate | 46µg | 24µg |
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| Vitamin B12 | 0.25µg | 5.4µg |
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| Tryptophan | 0.099mg | 0.364mg |
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| Threonine | 0.289mg | 1.398mg |
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| Isoleucine | 0.362mg | 1.414mg |
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| Leucine | 0.63mg | 2.287mg |
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| Lysine | 0.384mg | 2.427mg |
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| Methionine | 0.179mg | 0.733mg |
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| Phenylalanine | 0.395mg | 1.164mg |
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| Valine | 0.409mg | 1.419mg |
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| Histidine | 0.187mg | 0.624mg |
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| Cholesterol | 69mg | 224mg |
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| Saturated Fat | 2.866g | 0.236g |
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| Omega-3 - DHA | 0.006g | 0.132g |
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| Omega-3 - EPA | 0.001g | 0.078g |
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| Omega-3 - DPA | 0g | 0.012g |
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| Monounsaturated Fat | 3.521g | 0.162g |
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| Polyunsaturated fat | 6.785g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
110%
Minerals Daily Need Coverage Score
66%
185%
Comparison summary
Which food contains less Sodium?
Waffle contains less Sodium (difference - 233mg)
Which food is lower in Cholesterol?
Waffle is lower in Cholesterol (difference - 155mg)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 2.63g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)