Waffle vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between waffle and tofu
- Waffle has more selenium, vitamin B2, vitamin B3, and vitamin B12; however, tofu is higher in calcium, manganese, copper, and magnesium.
- Waffle covers your daily need for selenium, 52% more than tofu.
- The glycemic index of waffle is higher.
These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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 SeleniumSelenium | +165.5% |
| Contains more MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +167.8% |
| Contains more PotassiumPotassium | +49.1% |
| Contains more IronIron | +15.2% |
| Contains more CopperCopper | +509.7% |
| Contains more ZincZinc | +130.9% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +345.7% |
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 | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.5% |
| Contains more Vitamin B2Vitamin B2 | +240.2% |
| Contains more Vitamin B3Vitamin B3 | +444.1% |
| Contains more Vitamin B5Vitamin B5 | +264.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +58.6% |
| Contains more Vitamin B6Vitamin B6 | +64.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 17.4µg | 52% |
| Calcium | 255mg | 683mg | 43% |
| Manganese | 0.265mg | 1.181mg | 40% |
| Copper | 0.062mg | 0.378mg | 35% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 14mg | 22% |
| Protein | 7.9g | 17.27g | 19% |
| Vitamin B2 | 0.347mg | 0.102mg | 19% |
| Polyunsaturated fat | 6.785g | 4.921g | 12% |
| Vitamin B3 | 2.073mg | 0.381mg | 11% |
| Carbs | 32.9g | 2.78g | 10% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Magnesium | 19mg | 58mg | 9% |
| Vitamin B1 | 0.263mg | 0.158mg | 9% |
| Fiber | 2.3g | 9% | |
| Zinc | 0.68mg | 1.57mg | 8% |
| Fats | 14.1g | 8.72g | 8% |
| Vitamin B5 | 0.485mg | 0.133mg | 7% |
| Saturated fat | 2.866g | 1.261g | 7% |
| Calories | 291kcal | 144kcal | 7% |
| Vitamin A | 65µg | 7% | |
| Iron | 2.31mg | 2.66mg | 4% |
| Folate | 46µg | 29µg | 4% |
| Monounsaturated fat | 3.521g | 1.925g | 4% |
| Vitamin B6 | 0.056mg | 0.092mg | 3% |
| Potassium | 159mg | 237mg | 2% |
| Vitamin C | 0.4mg | 0.2mg | 0% |
| Net carbs | 32.9g | 0.48g | N/A |
| Phosphorus | 190mg | 190mg | 0% |
| Tryptophan | 0.099mg | 0.235mg | 0% |
| Threonine | 0.289mg | 0.785mg | 0% |
| Isoleucine | 0.362mg | 0.849mg | 0% |
| Leucine | 0.63mg | 1.392mg | 0% |
| Lysine | 0.384mg | 0.883mg | 0% |
| Methionine | 0.179mg | 0.211mg | 0% |
| Phenylalanine | 0.395mg | 0.835mg | 0% |
| Valine | 0.409mg | 0.87mg | 0% |
| Histidine | 0.187mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +61.7% |
| Contains more CarbsCarbs | +1083.5% |
| Contains more OtherOther | +121.4% |
| Contains more ProteinProtein | +118.6% |
| Contains more WaterWater | +66.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +82.9% |
| Contains more Poly. FatPolyunsaturated fat | +37.9% |
| Contains less Sat. FatSaturated fat | -56% |
