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  6. Waffle vs. Wild rice raw

Waffle vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between waffle and wild rice raw

  • Waffle is higher in selenium and calcium, yet wild rice raw is higher in copper, zinc, manganese, magnesium, phosphorus, vitamin B3, and vitamin B6.
  • Waffle covers your daily selenium needs 79% more than wild rice raw.
  • The glycemic index of wild rice raw is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Wild rice, raw.

Infographic

Waffle vs Wild rice raw 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
3
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1114.3%
Contains more IronIron +17.9%
Contains more SeleniumSelenium +1550%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +168.6%
Contains more CopperCopper +745.2%
Contains more ZincZinc +776.5%
Contains more PhosphorusPhosphorus +127.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +401.5%

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
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +128.7%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more FolateFolate +106.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Wild rice raw DV% diff.
Selenium 46.2µg 2.8µg 79%
Copper 0.062mg 0.524mg 51%
Zinc 0.68mg 5.96mg 48%
Manganese 0.265mg 1.329mg 46%
Polyunsaturated fat 6.785g 0.676g 41%
Magnesium 19mg 177mg 38%
Phosphorus 190mg 433mg 35%
Vitamin B3 2.073mg 6.733mg 29%
Vitamin B6 0.056mg 0.391mg 26%
Fiber 6.2g 25%
Cholesterol 69mg 0mg 23%
Calcium 255mg 21mg 23%
Sodium 511mg 7mg 22%
Fats 14.1g 1.08g 20%
Protein 7.9g 14.73g 14%
Carbs 32.9g 74.9g 14%
Folate 46µg 95µg 12%
Vitamin B5 0.485mg 1.074mg 12%
Vitamin B1 0.263mg 0.115mg 12%
Saturated fat 2.866g 0.156g 12%
Vitamin B12 0.25µg 0µg 10%
Potassium 159mg 427mg 8%
Monounsaturated fat 3.521g 0.159g 8%
Vitamin B2 0.347mg 0.262mg 7%
Vitamin A 65µg 1µg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Iron 2.31mg 1.96mg 4%
Calories 291kcal 357kcal 3%
Vitamin K 1.9µg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.099mg 0.179mg 0%
Threonine 0.289mg 0.469mg 0%
Isoleucine 0.362mg 0.618mg 0%
Leucine 0.63mg 1.018mg 0%
Lysine 0.384mg 0.629mg 0%
Methionine 0.179mg 0.438mg 0%
Phenylalanine 0.395mg 0.721mg 0%
Valine 0.409mg 0.858mg 0%
Histidine 0.187mg 0.384mg 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
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% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +1205.6%
Contains more WaterWater +441.2%
Contains more OtherOther +102.6%
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +127.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2114.5%
Contains more Poly. FatPolyunsaturated fat +903.7%
Contains less Sat. FatSaturated fat -94.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.