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  6. Waffle vs. Veggie burger

Waffle vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between waffle and veggie burgers

  • Waffle is richer in selenium and calcium, yet veggie burgers are richer in vitamin B1, vitamin B12, manganese, folate, vitamin B6, copper, and vitamin B3.
  • Daily need coverage for vitamin B1 for veggie burgers is 199% higher.
  • Waffle contains 14 times more cholesterol than veggie burgers. Waffle contains 69mg of cholesterol, while veggie burgers contain 5mg.
  • Veggie burgers have a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Veggie burgers or soyburgers, unprepared.

Infographic

Waffle vs Veggie burger 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
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +87.5%
Contains less SodiumSodium -10.2%
Contains more SeleniumSelenium +104.4%
Contains more MagnesiumMagnesium +194.7%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +222.6%
Contains more ZincZinc +85.3%
Contains more ManganeseManganese +258.9%
~equal in Iron ~2.41mg
~equal in Phosphorus ~206mg

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
3
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B5Vitamin B5 +67.8%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +908%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +441.1%
Contains more Vitamin B12Vitamin B12 +704%
Contains more FolateFolate +169.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Veggie burger DV% diff.
Vitamin B1 0.263mg 2.651mg 199%
Vitamin B12 0.25µg 2.01µg 73%
Selenium 46.2µg 22.6µg 43%
Polyunsaturated fat 6.785g 2.023g 32%
Manganese 0.265mg 0.951mg 30%
Cholesterol 69mg 5mg 21%
Folate 46µg 124µg 20%
Fiber 4.9g 20%
Vitamin B6 0.056mg 0.303mg 19%
Protein 7.9g 15.7g 16%
Copper 0.062mg 0.2mg 15%
Calcium 255mg 136mg 12%
Fats 14.1g 6.3g 12%
Vitamin B3 2.073mg 3.753mg 11%
Magnesium 19mg 56mg 9%
Vitamin B2 0.347mg 0.244mg 8%
Vitamin A 65µg 1µg 7%
Saturated fat 2.866g 1.44g 6%
Calories 291kcal 177kcal 6%
Carbs 32.9g 14.27g 6%
Vitamin C 0.4mg 4.5mg 5%
Zinc 0.68mg 1.26mg 5%
Potassium 159mg 333mg 5%
Vitamin K 4.2µg 4%
Monounsaturated fat 3.521g 1.778g 4%
Choline 19.4mg 4%
Vitamin B5 0.485mg 0.289mg 4%
Sodium 511mg 569mg 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Phosphorus 190mg 206mg 2%
Iron 2.31mg 2.41mg 1%
Net carbs 32.9g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.099mg 0.162mg 0%
Threonine 0.289mg 0.605mg 0%
Isoleucine 0.362mg 0.78mg 0%
Leucine 0.63mg 1.399mg 0%
Lysine 0.384mg 1.004mg 0%
Methionine 0.179mg 0.291mg 0%
Phenylalanine 0.395mg 0.885mg 0%
Valine 0.409mg 0.89mg 0%
Histidine 0.187mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +123.8%
Contains more CarbsCarbs +130.6%
Contains more OtherOther +23%
Contains more ProteinProtein +98.7%
Contains more WaterWater +45.7%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +98%
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains less Sat. FatSaturated fat -49.8%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.