Waffle vs. Steak — In-Depth Nutrition Comparison
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The main differences between waffle and steak
- Waffle is richer in selenium, calcium, vitamin B1, and folate, yet steak is richer in vitamin B12, zinc, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for steak is 81% higher.
- Waffle contains 21 times more calcium than steak. Waffle contains 255mg of calcium, while steak contains 12mg.
- Steak contains less sodium.
- Steak has a lower glycemic index than waffle.
Food types used in this article are Waffles, plain, prepared from recipe and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +2025% |
| Contains more PhosphorusPhosphorus | +16.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +45.3% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +75.5% |
| Contains more CopperCopper | +37.1% |
| Contains more ZincZinc | +832.4% |
| Contains less SodiumSodium | -88.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +828.6% |
| Contains more Vitamin B1Vitamin B1 | +255.4% |
| Contains more Vitamin B2Vitamin B2 | +15.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +666.7% |
| Contains more Vitamin B3Vitamin B3 | +148.4% |
| Contains more Vitamin B6Vitamin B6 | +792.9% |
| Contains more Vitamin B12Vitamin B12 | +780% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.25µg | 2.2µg | 81% |
| Zinc | 0.68mg | 6.34mg | 51% |
| Polyunsaturated fat | 6.785g | 0.896g | 39% |
| Vitamin B6 | 0.056mg | 0.5mg | 34% |
| Protein | 7.9g | 24.85g | 34% |
| Selenium | 46.2µg | 31.8µg | 26% |
| Saturated fat | 2.866g | 8.443g | 25% |
| Calcium | 255mg | 12mg | 24% |
| Sodium | 511mg | 58mg | 20% |
| Vitamin B3 | 2.073mg | 5.149mg | 19% |
| Vitamin B1 | 0.263mg | 0.074mg | 16% |
| Monounsaturated fat | 3.521g | 9.171g | 14% |
| Manganese | 0.265mg | 12% | |
| Carbs | 32.9g | 0g | 11% |
| Folate | 46µg | 6µg | 10% |
| Vitamin B5 | 0.485mg | 10% | |
| Fats | 14.1g | 19.02g | 8% |
| Vitamin A | 65µg | 7µg | 6% |
| Vitamin B2 | 0.347mg | 0.301mg | 4% |
| Phosphorus | 190mg | 163mg | 4% |
| Potassium | 159mg | 279mg | 4% |
| Cholesterol | 69mg | 78mg | 3% |
| Copper | 0.062mg | 0.085mg | 3% |
| Vitamin K | 1.6µg | 1% | |
| Calories | 291kcal | 271kcal | 1% |
| Vitamin D | 0.1µg | 1% | |
| Iron | 2.31mg | 2.4mg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Vitamin D | 6IU | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 0g | N/A |
| Tryptophan | 0.099mg | 0.278mg | 0% |
| Threonine | 0.289mg | 1.171mg | 0% |
| Isoleucine | 0.362mg | 1.157mg | 0% |
| Leucine | 0.63mg | 2.142mg | 0% |
| Lysine | 0.384mg | 2.38mg | 0% |
| Methionine | 0.179mg | 0.672mg | 0% |
| Phenylalanine | 0.395mg | 0.997mg | 0% |
| Valine | 0.409mg | 1.242mg | 0% |
| Histidine | 0.187mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0.006g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +474.1% |
| Contains more ProteinProtein | +214.6% |
| Contains more FatsFats | +34.9% |
| Contains more WaterWater | +32.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.1% |
| Contains more Poly. FatPolyunsaturated fat | +657.3% |
| Contains more Mono. FatMonounsaturated fat | +160.5% |
