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  6. Waffle vs. Sweet potato

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.

Infographic

Waffle vs Sweet potato 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
5
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
~equal in Manganese ~0.258mg

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
5
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Sweet potato 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
20% 77%
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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
55% 3% 42%
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%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.