Waffle vs. Sweet potato — In-Depth Nutrition Comparison
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The main differences between waffle and sweet potato
- Waffle is richer in selenium, calcium, vitamin B2, iron, phosphorus, and vitamin B1, yet sweet potato is richer in vitamin A.
- Daily need coverage for vitamin A for sweet potato is 279% higher.
Food types used in this article are Waffles, plain, prepared from recipe and Sweet potato, raw, unprepared.
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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 | +750% |
| Contains more IronIron | +278.7% |
| Contains more ZincZinc | +126.7% |
| Contains more PhosphorusPhosphorus | +304.3% |
| Contains more SeleniumSelenium | +7600% |
| Contains more MagnesiumMagnesium | +31.6% |
| Contains more PotassiumPotassium | +111.9% |
| Contains more CopperCopper | +143.5% |
| Contains less SodiumSodium | -89.2% |
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 | +237.2% |
| Contains more Vitamin B2Vitamin B2 | +468.9% |
| Contains more Vitamin B3Vitamin B3 | +272.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +318.2% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin AVitamin A | +990.8% |
| Contains more Vitamin B5Vitamin B5 | +64.9% |
| Contains more Vitamin B6Vitamin B6 | +273.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +403.2% |
| Contains more FatsFats | +28100% |
| Contains more CarbsCarbs | +63.5% |
| Contains more OtherOther | +216.3% |
| Contains more WaterWater | +84% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +352000% |
| Contains more Poly. FatPolyunsaturated fat | +48364.3% |
| Contains less Sat. FatSaturated fat | -99.4% |
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 46.2µg | 0.6µg | 83% |
| Vitamin A | 65µg | 709µg | 72% |
| Polyunsaturated fat | 6.785g | 0.014g | 45% |
| Cholesterol | 69mg | 0mg | 23% |
| Calcium | 255mg | 30mg | 23% |
| Vitamin B2 | 0.347mg | 0.061mg | 22% |
| Fats | 14.1g | 0.05g | 22% |
| Iron | 2.31mg | 0.61mg | 21% |
| Phosphorus | 190mg | 47mg | 20% |
| Sodium | 511mg | 55mg | 20% |
| Vitamin B1 | 0.263mg | 0.078mg | 15% |
| Saturated fat | 2.866g | 0.018g | 13% |
| Protein | 7.9g | 1.57g | 13% |
| Vitamin B6 | 0.056mg | 0.209mg | 12% |
| Fiber | 3g | 12% | |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Calories | 291kcal | 86kcal | 10% |
| Copper | 0.062mg | 0.151mg | 10% |
| Monounsaturated fat | 3.521g | 0.001g | 9% |
| Vitamin B3 | 2.073mg | 0.557mg | 9% |
| Folate | 46µg | 11µg | 9% |
| Vitamin B5 | 0.485mg | 0.8mg | 6% |
| Starch | 12.65g | 5% | |
| Potassium | 159mg | 337mg | 5% |
| Carbs | 32.9g | 20.12g | 4% |
| Zinc | 0.68mg | 0.3mg | 3% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin C | 0.4mg | 2.4mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Choline | 12.3mg | 2% | |
| Fructose | 0.7g | 1% | |
| Magnesium | 19mg | 25mg | 1% |
| Net carbs | 32.9g | 17.12g | N/A |
| Sugar | 4.18g | N/A | |
| Manganese | 0.265mg | 0.258mg | 0% |
| Tryptophan | 0.099mg | 0.031mg | 0% |
| Threonine | 0.289mg | 0.083mg | 0% |
| Isoleucine | 0.362mg | 0.055mg | 0% |
| Leucine | 0.63mg | 0.092mg | 0% |
| Lysine | 0.384mg | 0.066mg | 0% |
| Methionine | 0.179mg | 0.029mg | 0% |
| Phenylalanine | 0.395mg | 0.089mg | 0% |
| Valine | 0.409mg | 0.086mg | 0% |
| Histidine | 0.187mg | 0.031mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
24%
31%
Minerals Daily Need Coverage Score
66%
20%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 4.18g)
Which food is cheaper?
Waffle is cheaper (difference - $0.2)
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 2.848g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.