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Waffle vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between waffle and tomato paste

  • Waffle has more selenium, calcium, vitamin B1, and phosphorus; however, tomato paste is higher in copper, vitamin A, potassium, and vitamin C.
  • Waffle covers your daily need for selenium, 74% more than tomato paste.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Tomato products, canned, paste, without salt added.

Infographic

Waffle vs Tomato paste 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.
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +608.3%
Contains more PhosphorusPhosphorus +128.9%
Contains more SeleniumSelenium +771.7%
Contains more MagnesiumMagnesium +121.1%
Contains more PotassiumPotassium +537.7%
Contains more IronIron +29%
Contains more CopperCopper +488.7%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +14%
~equal in Zinc ~0.63mg

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
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin B2Vitamin B2 +126.8%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more Vitamin CVitamin C +5375%
Contains more Vitamin AVitamin A +16.9%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B6Vitamin B6 +285.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +82.9%
Contains more FatsFats +2900%
Contains more CarbsCarbs +74%
Contains more WaterWater +75%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +5155.2%
Contains more Poly. FatPolyunsaturated fat +4140.6%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Tomato paste
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Tomato paste DV% diff.
Selenium 46.2µg 5.3µg 74%
Polyunsaturated fat 6.785g 0.16g 44%
Copper 0.062mg 0.365mg 34%
Vitamin E 4.3mg 29%
Potassium 159mg 1014mg 25%
Vitamin C 0.4mg 21.9mg 24%
Cholesterol 69mg 0mg 23%
Calcium 255mg 36mg 22%
Fats 14.1g 0.47g 21%
Sodium 511mg 59mg 20%
Vitamin B1 0.263mg 0.06mg 17%
Fiber 4.1g 16%
Phosphorus 190mg 83mg 15%
Vitamin B2 0.347mg 0.153mg 15%
Saturated fat 2.866g 0.1g 13%
Vitamin B6 0.056mg 0.216mg 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin K 11.4µg 10%
Calories 291kcal 82kcal 10%
Folate 46µg 12µg 9%
Monounsaturated fat 3.521g 0.067g 9%
Iron 2.31mg 2.98mg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Protein 7.9g 4.32g 7%
Vitamin B5 0.485mg 0.142mg 7%
Vitamin B3 2.073mg 3.076mg 6%
Carbs 32.9g 18.91g 5%
Magnesium 19mg 42mg 5%
Manganese 0.265mg 0.302mg 2%
Vitamin A 65µg 76µg 1%
Net carbs 32.9g 14.81g N/A
Sugar 12.18g N/A
Zinc 0.68mg 0.63mg 0%
Starch 0.22g 0%
Tryptophan 0.099mg 0.031mg 0%
Threonine 0.289mg 0.133mg 0%
Isoleucine 0.362mg 0.089mg 0%
Leucine 0.63mg 0.124mg 0%
Lysine 0.384mg 0.134mg 0%
Methionine 0.179mg 0.027mg 0%
Phenylalanine 0.395mg 0.13mg 0%
Valine 0.409mg 0.088mg 0%
Histidine 0.187mg 0.071mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Waffle
31%
Tomato paste
Minerals Daily Need Coverage Score
66%
Waffle
49%
Tomato paste

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 12.18g)
Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 2.766g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.