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  6. Waffle vs. Wonton wrappers

Waffle vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on differences between waffle and wonton wrappers

  • Waffle is higher in selenium, calcium, and phosphorus, yet wonton wrappers are higher in vitamin B1, vitamin B3, manganese, iron, and folate.
  • Waffle covers your daily selenium needs 33% more than wonton wrappers.
  • Waffle contains 11 times more saturated fat than wonton wrappers. While waffle contains 2.866g of saturated fat, wonton wrappers contain only 0.263g.

Food varieties used in this article are Waffles, plain, prepared from recipe and Wonton wrappers (includes egg roll wrappers).

Infographic

Waffle vs Wonton wrappers 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Contains more CalciumCalcium +442.6%
Contains more PotassiumPotassium +93.9%
Contains more PhosphorusPhosphorus +134.6%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +63.8%
Contains more IronIron +45.5%
Contains more CopperCopper +137.1%
Contains more ManganeseManganese +140.8%
~equal in Magnesium ~20mg
~equal in Zinc ~0.71mg

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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1525%
Contains more Vitamin B5Vitamin B5 +1840%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin B12Vitamin B12 +1150%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more Vitamin B3Vitamin B3 +161.6%
Contains more FolateFolate +87%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.378mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Wonton wrappers DV% diff.
Polyunsaturated fat 6.785g 0.61g 41%
Selenium 46.2µg 28.2µg 33%
Vitamin B1 0.263mg 0.519mg 21%
Calcium 255mg 47mg 21%
Vitamin B3 2.073mg 5.424mg 21%
Cholesterol 69mg 9mg 20%
Fats 14.1g 1.5g 19%
Manganese 0.265mg 0.638mg 16%
Phosphorus 190mg 81mg 16%
Iron 2.31mg 3.36mg 13%
Saturated fat 2.866g 0.263g 12%
Folate 46µg 86µg 10%
Vitamin B12 0.25µg 0.02µg 10%
Copper 0.062mg 0.147mg 9%
Vitamin B5 0.485mg 0.025mg 9%
Carbs 32.9g 57.9g 8%
Monounsaturated fat 3.521g 0.195g 8%
Fiber 1.8g 7%
Vitamin A 65µg 4µg 7%
Protein 7.9g 9.8g 4%
Sodium 511mg 572mg 3%
Vitamin B2 0.347mg 0.378mg 2%
Potassium 159mg 82mg 2%
Vitamin B6 0.056mg 0.03mg 2%
Calories 291kcal 291kcal 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 56.1g N/A
Magnesium 19mg 20mg 0%
Zinc 0.68mg 0.71mg 0%
Tryptophan 0.099mg 0.114mg 0%
Threonine 0.289mg 0.268mg 0%
Isoleucine 0.362mg 0.369mg 0%
Leucine 0.63mg 0.684mg 0%
Lysine 0.384mg 0.204mg 0%
Methionine 0.179mg 0.176mg 0%
Phenylalanine 0.395mg 0.486mg 0%
Valine 0.409mg 0.417mg 0%
Histidine 0.187mg 0.209mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0.001g 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
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more FatsFats +840%
Contains more WaterWater +45.8%
Contains more OtherOther +55%
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +76%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains more Mono. FatMonounsaturated fat +1705.6%
Contains more Poly. FatPolyunsaturated fat +1012.3%
Contains less Sat. FatSaturated fat -90.8%

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.