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  6. Waffle vs. Wakame

Waffle vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between Waffle and Wakame?

  • Waffle is richer in Selenium, Vitamin B1, and Phosphorus, while Wakame is higher in Manganese, Folate, Copper, and Magnesium.
  • Waffle's daily need coverage for Selenium is 83% higher.

We used Waffles, plain, prepared from recipe and Seaweed, wakame, raw types in this comparison.

Infographic

Waffle vs Wakame 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
7
:
3
Wakame
Wakame
Contains more Calcium +70%
Contains more Phosphorus +137.5%
Contains more Potassium +218%
Contains less Sodium -41.4%
Contains more Zinc +78.9%
Contains more Selenium +6500%
Contains more Magnesium +463.2%
Contains more Copper +358.1%
Contains more Manganese +428.3%
Equal in Iron - 2.18
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +70%
Contains more Phosphorus +137.5%
Contains more Potassium +218%
Contains less Sodium -41.4%
Contains more Zinc +78.9%
Contains more Selenium +6500%
Contains more Magnesium +463.2%
Contains more Copper +358.1%
Contains more Manganese +428.3%
Equal in Iron - 2.18

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
5
:
7
Wakame
Wakame
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +2700%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +57.9%
Contains more Vitamin C +650%
Contains more Vitamin B5 +43.7%
Contains more Folate +326.1%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +2700%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +57.9%
Contains more Vitamin C +650%
Contains more Vitamin B5 +43.7%
Contains more Folate +326.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Wakame
Wakame
Contains more Protein +160.7%
Contains more Fats +2103.1%
Contains more Carbs +260%
Contains more Water +90.5%
Contains more Other +132.3%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +160.7%
Contains more Fats +2103.1%
Contains more Carbs +260%
Contains more Water +90.5%
Contains more Other +132.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +5970.7%
Contains more Polyunsaturated fat +3012.4%
Contains less Saturated Fat -95.5%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +5970.7%
Contains more Polyunsaturated fat +3012.4%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Wakame Opinion
Net carbs 32.9g 8.64g Waffle
Protein 7.9g 3.03g Waffle
Fats 14.1g 0.64g Waffle
Carbs 32.9g 9.14g Waffle
Calories 291kcal 45kcal Waffle
Sugar 0.65g Waffle
Fiber 0.5g Wakame
Calcium 255mg 150mg Waffle
Iron 2.31mg 2.18mg Waffle
Magnesium 19mg 107mg Wakame
Phosphorus 190mg 80mg Waffle
Potassium 159mg 50mg Waffle
Sodium 511mg 872mg Waffle
Zinc 0.68mg 0.38mg Waffle
Copper 0.062mg 0.284mg Wakame
Manganese 0.265mg 1.4mg Wakame
Selenium 46.2µg 0.7µg Waffle
Vitamin A 228IU 360IU Wakame
Vitamin A RAE 65µg 18µg Waffle
Vitamin E 1mg Wakame
Vitamin C 0.4mg 3mg Wakame
Vitamin B1 0.263mg 0.06mg Waffle
Vitamin B2 0.347mg 0.23mg Waffle
Vitamin B3 2.073mg 1.6mg Waffle
Vitamin B5 0.485mg 0.697mg Wakame
Vitamin B6 0.056mg 0.002mg Waffle
Folate 46µg 196µg Wakame
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 5.3µg Wakame
Tryptophan 0.099mg 0.035mg Waffle
Threonine 0.289mg 0.165mg Waffle
Isoleucine 0.362mg 0.087mg Waffle
Leucine 0.63mg 0.257mg Waffle
Lysine 0.384mg 0.112mg Waffle
Methionine 0.179mg 0.063mg Waffle
Phenylalanine 0.395mg 0.112mg Waffle
Valine 0.409mg 0.209mg Waffle
Histidine 0.187mg 0.015mg Waffle
Cholesterol 69mg 0mg Wakame
Saturated Fat 2.866g 0.13g Wakame
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0.186g Wakame
Monounsaturated Fat 3.521g 0.058g Waffle
Polyunsaturated fat 6.785g 0.218g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
29%
Wakame
Minerals Daily Need Coverage Score
66%
Waffle
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 2.736g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 76)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 361mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.