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 more CalciumCalcium | +41.7% |
| Contains less SodiumSodium | -31.3% |
| Contains more ManganeseManganese | +26.8% |
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more PotassiumPotassium | +300.6% |
| Contains more IronIron | +369.3% |
| Contains more CopperCopper | +1509.7% |
| Contains more ZincZinc | +408.8% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more SeleniumSelenium | +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 more Vitamin B1Vitamin B1 | +1447.1% |
| Contains more FolateFolate | +91.7% |
| Contains more Vitamin CVitamin C | +2025% |
| Contains more Vitamin AVitamin A | +212.3% |
| Contains more Vitamin B2Vitamin B2 | +398.3% |
| Contains more Vitamin B5Vitamin B5 | +85.6% |
| Contains more Vitamin B6Vitamin B6 | +382.1% |
| Contains more Vitamin B12Vitamin B12 | +2060% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.25µg | 5.4µg | 215% |
| Iron | 2.31mg | 10.84mg | 107% |
| Vitamin B2 | 0.347mg | 1.729mg | 106% |
| Copper | 0.062mg | 0.998mg | 104% |
| Selenium | 46.2µg | 89.6µg | 79% |
| Phosphorus | 190mg | 580mg | 56% |
| Cholesterol | 69mg | 224mg | 52% |
| Protein | 7.9g | 32.48g | 49% |
| Polyunsaturated fat | 6.785g | 0.268g | 43% |
| Zinc | 0.68mg | 3.46mg | 25% |
| Vitamin B1 | 0.263mg | 0.017mg | 21% |
| Fats | 14.1g | 1.4g | 20% |
| Vitamin B6 | 0.056mg | 0.27mg | 16% |
| Vitamin A | 65µg | 203µg | 15% |
| Potassium | 159mg | 637mg | 14% |
| Saturated fat | 2.866g | 0.236g | 12% |
| Sodium | 511mg | 744mg | 10% |
| Magnesium | 19mg | 60mg | 10% |
| Carbs | 32.9g | 1.64g | 10% |
| Vitamin C | 0.4mg | 8.5mg | 9% |
| Monounsaturated fat | 3.521g | 0.162g | 8% |
| Calcium | 255mg | 180mg | 8% |
| Vitamin B5 | 0.485mg | 0.9mg | 8% |
| Calories | 291kcal | 158kcal | 7% |
| Folate | 46µg | 24µg | 6% |
| Manganese | 0.265mg | 0.209mg | 2% |
| Vitamin B3 | 2.073mg | 2.189mg | 1% |
| Net carbs | 32.9g | 1.64g | N/A |
| Tryptophan | 0.099mg | 0.364mg | 0% |
| Threonine | 0.289mg | 1.398mg | 0% |
| Isoleucine | 0.362mg | 1.414mg | 0% |
| Leucine | 0.63mg | 2.287mg | 0% |
| Lysine | 0.384mg | 2.427mg | 0% |
| Methionine | 0.179mg | 0.733mg | 0% |
| Phenylalanine | 0.395mg | 1.164mg | 0% |
| Valine | 0.409mg | 1.419mg | 0% |
| Histidine | 0.187mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.001g | 0.078g | N/A |
| Omega-3 - DHA | 0.006g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +907.1% |
| Contains more CarbsCarbs | +1906.1% |
| Contains more ProteinProtein | +311.1% |
| Contains more WaterWater | +45.5% |
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2073.5% |
| Contains more Poly. FatPolyunsaturated fat | +2431.7% |
| Contains less Sat. FatSaturated fat | -91.8% |
