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.
- The amount of saturated Fat in wonton wrappers is lower.
Food varieties used in this article are Waffles, plain, prepared from recipe and Wonton wrappers (includes egg roll wrappers).
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1528.6% |
| 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 D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
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
Saturated Fat:
Sat. Fat
2.866 g
Monounsaturated Fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 291kcal | |
| Protein | 7.9g | 9.8g |
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| Fats | 14.1g | 1.5g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 32.9g | 56.1g |
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| Carbs | 32.9g | 57.9g |
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| Cholesterol | 69mg | 9mg |
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| Magnesium | 19mg | 20mg |
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| Calcium | 255mg | 47mg |
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| Potassium | 159mg | 82mg |
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| Iron | 2.31mg | 3.36mg |
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| Fiber | 1.8g |
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| Copper | 0.062mg | 0.147mg |
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| Zinc | 0.68mg | 0.71mg |
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| Phosphorus | 190mg | 81mg |
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| Sodium | 511mg | 572mg |
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| Vitamin A | 228IU | 14IU |
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| Vitamin A | 65µg | 4µg |
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| Manganese | 0.265mg | 0.638mg |
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| Selenium | 46.2µg | 28.2µg |
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| Vitamin B1 | 0.263mg | 0.519mg |
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| Vitamin B2 | 0.347mg | 0.378mg |
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| Vitamin B3 | 2.073mg | 5.424mg |
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| Vitamin B5 | 0.485mg | 0.025mg |
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| Vitamin B6 | 0.056mg | 0.03mg |
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| Vitamin B12 | 0.25µg | 0.02µg |
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| Folate | 46µg | 86µg |
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| Saturated Fat | 2.866g | 0.263g |
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| Monounsaturated Fat | 3.521g | 0.195g |
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| Polyunsaturated fat | 6.785g | 0.61g |
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| Tryptophan | 0.099mg | 0.114mg |
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| Threonine | 0.289mg | 0.268mg |
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| Isoleucine | 0.362mg | 0.369mg |
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| Leucine | 0.63mg | 0.684mg |
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| Lysine | 0.384mg | 0.204mg |
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| Methionine | 0.179mg | 0.176mg |
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| Phenylalanine | 0.395mg | 0.486mg |
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| Valine | 0.409mg | 0.417mg |
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| Histidine | 0.187mg | 0.209mg |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.006g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
66%
58%
Comparison summary
Which food is lower in Cholesterol?
Wonton wrappers is lower in Cholesterol (difference - 60mg)
Which food is lower in Saturated Fat?
Wonton wrappers is lower in Saturated Fat (difference - 2.603g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Waffle is lower in glycemic index (difference - 5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.