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  6. Waffle vs. Tomato sauce

Waffle vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between waffle and tomato sauce

  • Waffle is richer than tomato sauce in selenium, calcium, phosphorus, vitamin B2, vitamin B1, iron, and vitamin B12.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Tomato sauce has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Tomato sauce, canned, no salt added.

Infographic

Waffle vs Tomato sauce 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
Waffle
7
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +1721.4%
Contains more IronIron +140.6%
Contains more ZincZinc +209.1%
Contains more PhosphorusPhosphorus +603.7%
Contains more ManganeseManganese +134.5%
Contains more SeleniumSelenium +7600%
Contains more PotassiumPotassium +86.8%
Contains more CopperCopper +85.5%
Contains less SodiumSodium -97.8%

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
7
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin AVitamin A +195.5%
Contains more Vitamin B1Vitamin B1 +995.8%
Contains more Vitamin B2Vitamin B2 +433.8%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin B6Vitamin B6 +75%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Tomato sauce DV% diff.
Selenium 46.2µg 0.6µg 83%
Polyunsaturated fat 6.785g 0.121g 44%
Calcium 255mg 14mg 24%
Phosphorus 190mg 27mg 23%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.347mg 0.065mg 22%
Sodium 511mg 11mg 22%
Fats 14.1g 0.3g 21%
Vitamin B1 0.263mg 0.024mg 20%
Iron 2.31mg 0.96mg 17%
Saturated fat 2.866g 0.041g 13%
Protein 7.9g 1.2g 13%
Calories 291kcal 24kcal 13%
Vitamin E 1.44mg 10%
Vitamin B12 0.25µg 0µg 10%
Carbs 32.9g 5.31g 9%
Monounsaturated fat 3.521g 0.044g 9%
Folate 46µg 9µg 9%
Manganese 0.265mg 0.113mg 7%
Vitamin C 0.4mg 7mg 7%
Vitamin B3 2.073mg 0.991mg 7%
Copper 0.062mg 0.115mg 6%
Fiber 1.5g 6%
Vitamin A 65µg 22µg 5%
Zinc 0.68mg 0.22mg 4%
Potassium 159mg 297mg 4%
Vitamin B5 0.485mg 0.309mg 4%
Vitamin B6 0.056mg 0.098mg 3%
Fructose 1.67g 2%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Magnesium 19mg 15mg 1%
Net carbs 32.9g 3.81g N/A
Sugar 3.56g N/A
Tryptophan 0.099mg 0.009mg 0%
Threonine 0.289mg 0.037mg 0%
Isoleucine 0.362mg 0.025mg 0%
Leucine 0.63mg 0.034mg 0%
Lysine 0.384mg 0.037mg 0%
Methionine 0.179mg 0.008mg 0%
Phenylalanine 0.395mg 0.036mg 0%
Valine 0.409mg 0.025mg 0%
Histidine 0.187mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +558.3%
Contains more FatsFats +4600%
Contains more CarbsCarbs +519.6%
Contains more OtherOther +62.3%
Contains more WaterWater +117.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +7902.3%
Contains more Poly. FatPolyunsaturated fat +5507.4%
Contains less Sat. FatSaturated fat -98.6%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.