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  6. Waffle vs. Sun-dried tomato

Waffle vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between waffle and sun-dried tomato

  • Waffle has more selenium and calcium; however, sun-dried tomato is higher in vitamin C, copper, potassium, vitamin A, vitamin B6, and magnesium.
  • Sun-dried tomato covers your daily need for vitamin C, 113% more than waffle.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Waffle vs Sun-dried tomato 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
3
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +442.6%
Contains more PhosphorusPhosphorus +36.7%
Contains more SeleniumSelenium +1440%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +884.3%
Contains more IronIron +16%
Contains more CopperCopper +662.9%
Contains more ZincZinc +14.7%
Contains less SodiumSodium -47.9%
Contains more ManganeseManganese +75.8%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +25350%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +75.1%
Contains more Vitamin B6Vitamin B6 +469.6%
~equal in Vitamin A ~64µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Sun-dried tomato DV% diff.
Vitamin C 0.4mg 101.8mg 113%
Selenium 46.2µg 3µg 79%
Copper 0.062mg 0.473mg 46%
Potassium 159mg 1565mg 41%
Polyunsaturated fat 6.785g 2.06g 32%
Fiber 5.8g 23%
Cholesterol 69mg 0mg 23%
Calcium 255mg 47mg 21%
Vitamin B6 0.056mg 0.319mg 20%
Magnesium 19mg 81mg 15%
Monounsaturated fat 3.521g 8.663g 13%
Sodium 511mg 266mg 11%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 3.63mg 10%
Manganese 0.265mg 0.466mg 9%
Phosphorus 190mg 139mg 7%
Folate 46µg 23µg 6%
Vitamin B1 0.263mg 0.193mg 6%
Protein 7.9g 5.06g 6%
Iron 2.31mg 2.68mg 5%
Saturated fat 2.866g 1.893g 4%
Calories 291kcal 213kcal 4%
Vitamin B2 0.347mg 0.383mg 3%
Carbs 32.9g 23.33g 3%
Zinc 0.68mg 0.78mg 1%
Fats 14.1g 14.08g 0%
Net carbs 32.9g 17.53g N/A
Vitamin A 65µg 64µg 0%
Vitamin B5 0.485mg 0.479mg 0%
Tryptophan 0.099mg 0.037mg 0%
Threonine 0.289mg 0.128mg 0%
Isoleucine 0.362mg 0.121mg 0%
Leucine 0.63mg 0.185mg 0%
Lysine 0.384mg 0.186mg 0%
Methionine 0.179mg 0.044mg 0%
Phenylalanine 0.395mg 0.131mg 0%
Valine 0.409mg 0.13mg 0%
Histidine 0.187mg 0.077mg 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
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +56.1%
Contains more CarbsCarbs +41%
Contains more WaterWater +28.2%
Contains more OtherOther +19.4%
~equal in Fats ~14.08g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +229.4%
Contains less Sat. FatSaturated fat -33.9%
Contains more Mono. FatMonounsaturated fat +146%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.