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Waffle vs. Wasabi — In-Depth Nutrition Comparison

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What are the differences between waffle and wasabi?

  • Waffle is higher in vitamin B2, iron, phosphorus, and calcium, yet wasabi is higher in vitamin C, vitamin B6, potassium, and magnesium.
  • Wasabi's daily need coverage for vitamin C is 46% more.
  • The glycemic index of wasabi is lower.

We used Waffles, plain, prepared from recipe and Wasabi, root, raw types in this article.

Infographic

Waffle vs Wasabi 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%
Wasabi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more CalciumCalcium +99.2%
Contains more IronIron +124.3%
Contains more PhosphorusPhosphorus +137.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +263.2%
Contains more PotassiumPotassium +257.2%
Contains more CopperCopper +150%
Contains more ZincZinc +138.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +47.5%

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
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%
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin B1Vitamin B1 +100.8%
Contains more Vitamin B2Vitamin B2 +204.4%
Contains more Vitamin B3Vitamin B3 +179%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +155.6%
Contains more Vitamin CVitamin C +10375%
Contains more Vitamin B6Vitamin B6 +389.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +64.6%
Contains more FatsFats +2138.1%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +61.5%
Contains more WaterWater +64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Wasabi DV% diff.
Selenium 46.2µg 84%
Vitamin C 0.4mg 41.9mg 46%
Polyunsaturated fat 6.785g 45%
Fiber 7.8g 31%
Cholesterol 69mg 0mg 23%
Fats 14.1g 0.63g 21%
Sodium 511mg 17mg 21%
Vitamin B2 0.347mg 0.114mg 18%
Vitamin B6 0.056mg 0.274mg 17%
Phosphorus 190mg 80mg 16%
Iron 2.31mg 1.03mg 16%
Calcium 255mg 128mg 13%
Saturated fat 2.866g 13%
Magnesium 19mg 69mg 12%
Potassium 159mg 568mg 12%
Vitamin B1 0.263mg 0.131mg 11%
Copper 0.062mg 0.155mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 9%
Calories 291kcal 109kcal 9%
Zinc 0.68mg 1.62mg 9%
Vitamin B3 2.073mg 0.743mg 8%
Vitamin A 65µg 2µg 7%
Folate 46µg 18µg 7%
Protein 7.9g 4.8g 6%
Vitamin B5 0.485mg 0.203mg 6%
Manganese 0.265mg 0.391mg 5%
Carbs 32.9g 23.54g 3%
Net carbs 32.9g 15.74g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
66%
Waffle
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 494mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.866g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 35)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.6)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.