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Waffle vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between waffle and turkey meat

  • Waffle has more selenium, calcium, vitamin B1, and iron; however, turkey meat is higher in vitamin B3, vitamin B6, vitamin B1,2 and zinc.
  • Turkey meat covers your daily need for vitamin B3, 47% more than waffle.
  • Waffle has 18 times more calcium than turkey meat. While waffle has 255mg of calcium, turkey meat has only 14mg.
  • Turkey meat has less sodium.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Waffle vs Turkey meat 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
4
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +1721.4%
Contains more IronIron +111.9%
Contains more ManganeseManganese +1792.9%
Contains more SeleniumSelenium +55%
Contains more MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +50.3%
Contains more CopperCopper +50%
Contains more ZincZinc +264.7%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -79.8%

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
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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +441.7%
Contains more Vitamin B1Vitamin B1 +484.4%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more FolateFolate +411.1%
Contains more Vitamin B3Vitamin B3 +361.8%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin B12Vitamin B12 +308%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +90.8%
Contains more CarbsCarbs +54733.3%
Contains more OtherOther +545.8%
Contains more ProteinProtein +261.4%
Contains more WaterWater +51.2%

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% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated fat +33%
Contains more Poly. FatPolyunsaturated fat +220.2%
Contains less Sat. FatSaturated fat -24.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Turkey meat DV% diff.
Vitamin B3 2.073mg 9.573mg 47%
Vitamin B6 0.056mg 0.616mg 43%
Protein 7.9g 28.55g 41%
Vitamin B12 0.25µg 1.02µg 32%
Polyunsaturated fat 6.785g 2.119g 31%
Selenium 46.2µg 29.8µg 30%
Calcium 255mg 14mg 24%
Vitamin B1 0.263mg 0.045mg 18%
Sodium 511mg 103mg 18%
Choline 87.4mg 16%
Zinc 0.68mg 2.48mg 16%
Iron 2.31mg 1.09mg 15%
Cholesterol 69mg 109mg 13%
Carbs 32.9g 0.06g 11%
Manganese 0.265mg 0.014mg 11%
Fats 14.1g 7.39g 10%
Vitamin B5 0.485mg 0.948mg 9%
Folate 46µg 9µg 9%
Vitamin A 65µg 12µg 6%
Vitamin B2 0.347mg 0.281mg 5%
Calories 291kcal 189kcal 5%
Phosphorus 190mg 223mg 5%
Copper 0.062mg 0.093mg 3%
Magnesium 19mg 30mg 3%
Saturated fat 2.866g 2.155g 3%
Vitamin D 0.4µg 2%
Potassium 159mg 239mg 2%
Vitamin D 15IU 2%
Monounsaturated fat 3.521g 2.647g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0.06g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g N/A
Tryptophan 0.099mg 0.291mg 0%
Threonine 0.289mg 1.004mg 0%
Isoleucine 0.362mg 0.796mg 0%
Leucine 0.63mg 1.925mg 0%
Lysine 0.384mg 2.282mg 0%
Methionine 0.179mg 0.724mg 0%
Phenylalanine 0.395mg 0.903mg 0%
Valine 0.409mg 0.902mg 0%
Histidine 0.187mg 0.749mg 0%
Omega-3 - EPA 0.001g 0.008g N/A
Omega-3 - DHA 0.006g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
66%
Waffle
46%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 408mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.711g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 76)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.