Waffle vs. Yam — In-Depth Nutrition Comparison
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How are waffle and yam different?
- Waffle is richer in selenium, vitamin B2, calcium, iron, and phosphorus, while yam is higher in potassium, vitamin C, and vitamin B6.
- Waffle covers your daily need for selenium, 83% more than yam.
- Waffle has a higher glycemic index (76) than yam (51).
Waffles, plain, prepared from recipe and Yam, raw types were used in this article.
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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 | +1400% |
| Contains more IronIron | +327.8% |
| Contains more ZincZinc | +183.3% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +6500% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +413.2% |
| Contains more CopperCopper | +187.1% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +49.8% |
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 AVitamin A | +828.6% |
| Contains more Vitamin B1Vitamin B1 | +134.8% |
| Contains more Vitamin B2Vitamin B2 | +984.4% |
| Contains more Vitamin B3Vitamin B3 | +275.5% |
| Contains more Vitamin B5Vitamin B5 | +54.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +4175% |
| Contains more Vitamin B6Vitamin B6 | +423.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 0.7µg | 83% |
| Polyunsaturated fat | 6.785g | 0.076g | 45% |
| Vitamin B2 | 0.347mg | 0.032mg | 24% |
| Calcium | 255mg | 17mg | 24% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 9mg | 22% |
| Iron | 2.31mg | 0.54mg | 22% |
| Fats | 14.1g | 0.17g | 21% |
| Potassium | 159mg | 816mg | 19% |
| Vitamin C | 0.4mg | 17.1mg | 19% |
| Phosphorus | 190mg | 55mg | 19% |
| Vitamin B6 | 0.056mg | 0.293mg | 18% |
| Fiber | 4.1g | 16% | |
| Saturated fat | 2.866g | 0.037g | 13% |
| Copper | 0.062mg | 0.178mg | 13% |
| Protein | 7.9g | 1.53g | 13% |
| Vitamin B1 | 0.263mg | 0.112mg | 13% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin B3 | 2.073mg | 0.552mg | 10% |
| Monounsaturated fat | 3.521g | 0.006g | 9% |
| Calories | 291kcal | 118kcal | 9% |
| Manganese | 0.265mg | 0.397mg | 6% |
| Vitamin A | 65µg | 7µg | 6% |
| Folate | 46µg | 23µg | 6% |
| Zinc | 0.68mg | 0.24mg | 4% |
| Vitamin B5 | 0.485mg | 0.314mg | 3% |
| Choline | 16.5mg | 3% | |
| Carbs | 32.9g | 27.88g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Net carbs | 32.9g | 23.78g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.099mg | 0.012mg | 0% |
| Threonine | 0.289mg | 0.054mg | 0% |
| Isoleucine | 0.362mg | 0.052mg | 0% |
| Leucine | 0.63mg | 0.096mg | 0% |
| Lysine | 0.384mg | 0.059mg | 0% |
| Methionine | 0.179mg | 0.021mg | 0% |
| Phenylalanine | 0.395mg | 0.071mg | 0% |
| Valine | 0.409mg | 0.062mg | 0% |
| Histidine | 0.187mg | 0.034mg | 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
| Contains more ProteinProtein | +416.3% |
| Contains more FatsFats | +8194.1% |
| Contains more CarbsCarbs | +18% |
| Contains more OtherOther | +278% |
| Contains more WaterWater | +65.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +58583.3% |
| Contains more Poly. FatPolyunsaturated fat | +8827.6% |
| Contains less Sat. FatSaturated fat | -98.7% |