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Waffle vs. Wheat gluten — In-Depth Nutrition Comparison

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How are waffle and wheat gluten different?

  • Waffle is higher in vitamin B2, vitamin B1, vitamin B3, selenium, and folate; however, wheat gluten is richer in iron and copper.
  • Daily need coverage for iron for wheat gluten is 36% higher.
  • Wheat gluten has less cholesterol.
  • Wheat gluten has a lower glycemic index (64) than waffle (76).

Waffles, plain, prepared from recipe and Vital wheat gluten are the varieties used in this article.

Infographic

Waffle vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more CalciumCalcium +79.6%
Contains more PotassiumPotassium +59%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.4%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +125.1%
Contains more CopperCopper +193.5%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -94.3%

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
9
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +662.2%
Contains more CarbsCarbs +138.6%
Contains more WaterWater +412.2%
Contains more OtherOther +210%
Contains more ProteinProtein +851.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +2157.1%
Contains more Poly. FatPolyunsaturated fat +737.7%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Wheat gluten DV% diff.
Protein 7.9g 75.16g 135%
Polyunsaturated fat 6.785g 0.81g 40%
Iron 2.31mg 5.2mg 36%
Vitamin B2 0.347mg 0mg 27%
Cholesterol 69mg 0mg 23%
Vitamin B1 0.263mg 0mg 22%
Sodium 511mg 29mg 21%
Fats 14.1g 1.85g 19%
Copper 0.062mg 0.182mg 13%
Vitamin B3 2.073mg 0mg 13%
Folate 46µg 0µg 12%
Saturated fat 2.866g 0.272g 12%
Manganese 0.265mg 12%
Selenium 46.2µg 39.7µg 12%
Calcium 255mg 142mg 11%
Vitamin B5 0.485mg 0mg 10%
Phosphorus 190mg 260mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.156g 8%
Vitamin A 65µg 0µg 7%
Carbs 32.9g 13.79g 6%
Vitamin B6 0.056mg 0mg 4%
Calories 291kcal 370kcal 4%
Zinc 0.68mg 0.85mg 2%
Fiber 0.6g 2%
Potassium 159mg 100mg 2%
Magnesium 19mg 25mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 13.19g 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 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
66%
Waffle
68%
Wheat gluten

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 2.594g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
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.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.