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  6. Waffle vs. Khorasan wheat

Waffle vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on the differences between waffle and khorasan wheat

  • Waffle is higher in calcium, yet khorasan wheat is higher in manganese, selenium, copper, zinc, vitamin B3, magnesium, vitamin B1, and phosphorus.
  • Khorasan wheat covers your daily manganese needs 107% more than waffle.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Wheat, KAMUT khorasan, uncooked.

Infographic

Waffle vs Khorasan wheat 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
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +1059.1%
Contains more MagnesiumMagnesium +584.2%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +63.2%
Contains more CopperCopper +716.1%
Contains more ZincZinc +441.2%
Contains more PhosphorusPhosphorus +91.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +932.1%
Contains more SeleniumSelenium +76.4%

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
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +115.2%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +362.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Waffle Khorasan wheat DV% diff.
Manganese 0.265mg 2.735mg 107%
Selenium 46.2µg 81.5µg 64%
Copper 0.062mg 0.506mg 49%
Fiber 11.1g 44%
Polyunsaturated fat 6.785g 0.621g 41%
Vitamin B3 2.073mg 6.375mg 27%
Zinc 0.68mg 3.68mg 27%
Magnesium 19mg 130mg 26%
Vitamin B1 0.263mg 0.566mg 25%
Phosphorus 190mg 364mg 25%
Calcium 255mg 22mg 23%
Cholesterol 69mg 0mg 23%
Starch 52.41g 22%
Sodium 511mg 5mg 22%
Iron 2.31mg 3.77mg 18%
Fats 14.1g 2.13g 18%
Vitamin B6 0.056mg 0.259mg 16%
Carbs 32.9g 70.58g 13%
Vitamin B2 0.347mg 0.184mg 13%
Protein 7.9g 14.54g 13%
Saturated fat 2.866g 0.196g 12%
Folate 46µg 12%
Vitamin B12 0.25µg 10%
Vitamin B5 0.485mg 0.949mg 9%
Monounsaturated fat 3.521g 0.213g 8%
Vitamin A 65µg 1µg 7%
Potassium 159mg 403mg 7%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Calories 291kcal 337kcal 2%
Vitamin K 1.8µg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 59.48g N/A
Sugar 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.099mg 0.13mg 0%
Threonine 0.289mg 0.442mg 0%
Isoleucine 0.362mg 0.566mg 0%
Leucine 0.63mg 1.112mg 0%
Lysine 0.384mg 0.416mg 0%
Methionine 0.179mg 0.251mg 0%
Phenylalanine 0.395mg 0.772mg 0%
Valine 0.409mg 0.687mg 0%
Histidine 0.187mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +562%
Contains more WaterWater +279.4%
Contains more OtherOther +84.5%
Contains more ProteinProtein +84.1%
Contains more CarbsCarbs +114.5%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +1553.1%
Contains more Poly. FatPolyunsaturated fat +992.6%
Contains less Sat. FatSaturated fat -93.2%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.