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  6. Waffle vs. Watercress

Waffle vs. Watercress — In-Depth Nutrition Comparison

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How are waffle and watercress different?

  • Waffle is richer in selenium, iron, phosphorus, vitamin B2, and vitamin B1, while watercress is higher in vitamin A and vitamin C.
  • Waffle covers your daily need for selenium, 82% more than watercress.
  • Waffle has a higher glycemic index (76) than watercress (32).

Waffles, plain, prepared from recipe and Watercress, raw types were used in this article.

Infographic

Waffle vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more CalciumCalcium +112.5%
Contains more IronIron +1055%
Contains more ZincZinc +518.2%
Contains more PhosphorusPhosphorus +216.7%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +107.5%
Contains more CopperCopper +24.2%
Contains less SodiumSodium -92%
~equal in Manganese ~0.244mg

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
6
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +192.2%
Contains more Vitamin B2Vitamin B2 +189.2%
Contains more Vitamin B3Vitamin B3 +936.5%
Contains more Vitamin B5Vitamin B5 +56.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin B6Vitamin B6 +130.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Watercress DV% diff.
Vitamin K 250µg 208%
Selenium 46.2µg 0.9µg 82%
Vitamin C 0.4mg 43mg 47%
Polyunsaturated fat 6.785g 0.035g 45%
Iron 2.31mg 0.2mg 26%
Cholesterol 69mg 0mg 23%
Fats 14.1g 0.1g 22%
Sodium 511mg 41mg 20%
Phosphorus 190mg 60mg 19%
Vitamin B2 0.347mg 0.12mg 17%
Vitamin B1 0.263mg 0.09mg 14%
Calories 291kcal 11kcal 14%
Calcium 255mg 120mg 14%
Saturated fat 2.866g 0.027g 13%
Vitamin B3 2.073mg 0.2mg 12%
Carbs 32.9g 1.29g 11%
Vitamin A 65µg 160µg 11%
Protein 7.9g 2.3g 11%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 9µg 9%
Monounsaturated fat 3.521g 0.008g 9%
Vitamin E 1mg 7%
Vitamin B6 0.056mg 0.129mg 6%
Zinc 0.68mg 0.11mg 5%
Potassium 159mg 330mg 5%
Vitamin B5 0.485mg 0.31mg 4%
Choline 9mg 2%
Fiber 0.5g 2%
Copper 0.062mg 0.077mg 2%
Manganese 0.265mg 0.244mg 1%
Net carbs 32.9g 0.79g N/A
Magnesium 19mg 21mg 0%
Sugar 0.2g N/A
Tryptophan 0.099mg 0.03mg 0%
Threonine 0.289mg 0.133mg 0%
Isoleucine 0.362mg 0.093mg 0%
Leucine 0.63mg 0.166mg 0%
Lysine 0.384mg 0.134mg 0%
Methionine 0.179mg 0.02mg 0%
Phenylalanine 0.395mg 0.114mg 0%
Valine 0.409mg 0.137mg 0%
Histidine 0.187mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +243.5%
Contains more FatsFats +14000%
Contains more CarbsCarbs +2450.4%
Contains more OtherOther +158.3%
Contains more WaterWater +126.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +43912.5%
Contains more Poly. FatPolyunsaturated fat +19285.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.