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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 RAE.
  • Daily need coverage for Selenium from Waffle is 83% 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
6
:
4
Sweet potato
Sweet potato
Contains more Calcium +750%
Contains more Iron +278.7%
Contains more Phosphorus +304.3%
Contains more Zinc +126.7%
Contains more Selenium +7600%
Contains more Magnesium +31.6%
Contains more Potassium +111.9%
Contains less Sodium -89.2%
Contains more Copper +143.5%
Equal in Manganese - 0.258
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +750%
Contains more Iron +278.7%
Contains more Phosphorus +304.3%
Contains more Zinc +126.7%
Contains more Selenium +7600%
Contains more Magnesium +31.6%
Contains more Potassium +111.9%
Contains less Sodium -89.2%
Contains more Copper +143.5%
Equal in Manganese - 0.258

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
:
7
Sweet potato
Sweet potato
Contains more Vitamin B1 +237.2%
Contains more Vitamin B2 +468.9%
Contains more Vitamin B3 +272.2%
Contains more Folate +318.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6122.4%
Contains more Vitamin C +500%
Contains more Vitamin B5 +64.9%
Contains more Vitamin B6 +273.2%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B1 +237.2%
Contains more Vitamin B2 +468.9%
Contains more Vitamin B3 +272.2%
Contains more Folate +318.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6122.4%
Contains more Vitamin C +500%
Contains more Vitamin B5 +64.9%
Contains more Vitamin B6 +273.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Sweet potato
Sweet potato
Contains more Protein +403.2%
Contains more Fats +28100%
Contains more Carbs +63.5%
Contains more Other +216.3%
Contains more Water +84%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +403.2%
Contains more Fats +28100%
Contains more Carbs +63.5%
Contains more Other +216.3%
Contains more Water +84%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +352000%
Contains more Polyunsaturated fat +48364.3%
Contains less Saturated Fat -99.4%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +352000%
Contains more Polyunsaturated fat +48364.3%
Contains less Saturated 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.
Waffle Sweet potato
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Sweet potato Opinion
Net carbs 32.9g 17.12g Waffle
Protein 7.9g 1.57g Waffle
Fats 14.1g 0.05g Waffle
Carbs 32.9g 20.12g Waffle
Calories 291kcal 86kcal Waffle
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Waffle
Fiber 3g Sweet potato
Calcium 255mg 30mg Waffle
Iron 2.31mg 0.61mg Waffle
Magnesium 19mg 25mg Sweet potato
Phosphorus 190mg 47mg Waffle
Potassium 159mg 337mg Sweet potato
Sodium 511mg 55mg Sweet potato
Zinc 0.68mg 0.3mg Waffle
Copper 0.062mg 0.151mg Sweet potato
Manganese 0.265mg 0.258mg Waffle
Selenium 46.2µg 0.6µg Waffle
Vitamin A 228IU 14187IU Sweet potato
Vitamin A RAE 65µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 0.4mg 2.4mg Sweet potato
Vitamin B1 0.263mg 0.078mg Waffle
Vitamin B2 0.347mg 0.061mg Waffle
Vitamin B3 2.073mg 0.557mg Waffle
Vitamin B5 0.485mg 0.8mg Sweet potato
Vitamin B6 0.056mg 0.209mg Sweet potato
Folate 46µg 11µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 1.8µg Sweet potato
Tryptophan 0.099mg 0.031mg Waffle
Threonine 0.289mg 0.083mg Waffle
Isoleucine 0.362mg 0.055mg Waffle
Leucine 0.63mg 0.092mg Waffle
Lysine 0.384mg 0.066mg Waffle
Methionine 0.179mg 0.029mg Waffle
Phenylalanine 0.395mg 0.089mg Waffle
Valine 0.409mg 0.086mg Waffle
Histidine 0.187mg 0.031mg Waffle
Cholesterol 69mg 0mg Sweet potato
Saturated Fat 2.866g 0.018g Sweet potato
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.001g Waffle
Polyunsaturated fat 6.785g 0.014g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
26%
Waffle
85%
Sweet potato
Minerals Daily Need Coverage Score
66%
Waffle
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 4.18g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.2)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 456mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.848g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
?
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.

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.