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  6. Waffle vs. Zucchini

Waffle vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Waffle and Zucchini

  • Waffle is richer in Selenium, Iron, Calcium, Phosphorus, Vitamin B2, and Vitamin B1, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Selenium from Waffle is 84% higher.

Food types used in this article are Waffles, plain, prepared from recipe and Squash, summer, zucchini, includes skin, raw.

Infographic

Waffle vs Zucchini 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
8
:
2
Zucchini
Zucchini
Contains more Calcium +1493.8%
Contains more Iron +524.3%
Contains more Phosphorus +400%
Contains more Zinc +112.5%
Contains more Copper +17%
Contains more Manganese +49.7%
Contains more Selenium +23000%
Contains more Potassium +64.2%
Contains less Sodium -98.4%
Equal in Magnesium - 18
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +1493.8%
Contains more Iron +524.3%
Contains more Phosphorus +400%
Contains more Zinc +112.5%
Contains more Copper +17%
Contains more Manganese +49.7%
Contains more Selenium +23000%
Contains more Potassium +64.2%
Contains less Sodium -98.4%
Equal in Magnesium - 18

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
7
:
5
Zucchini
Zucchini
Contains more Vitamin A +14%
Contains more Vitamin B1 +484.4%
Contains more Vitamin B2 +269.1%
Contains more Vitamin B3 +359.6%
Contains more Vitamin B5 +137.7%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4375%
Contains more Vitamin B6 +191.1%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +14%
Contains more Vitamin B1 +484.4%
Contains more Vitamin B2 +269.1%
Contains more Vitamin B3 +359.6%
Contains more Vitamin B5 +137.7%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4375%
Contains more Vitamin B6 +191.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Zucchini
Zucchini
Contains more Protein +552.9%
Contains more Fats +4306.3%
Contains more Carbs +957.9%
Contains more Other +443.9%
Contains more Water +125.7%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +552.9%
Contains more Fats +4306.3%
Contains more Carbs +957.9%
Contains more Other +443.9%
Contains more Water +125.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +31909.1%
Contains more Polyunsaturated fat +7356%
Contains less Saturated Fat -97.1%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +31909.1%
Contains more Polyunsaturated fat +7356%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Zucchini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Zucchini Opinion
Net carbs 32.9g 2.11g Waffle
Protein 7.9g 1.21g Waffle
Fats 14.1g 0.32g Waffle
Carbs 32.9g 3.11g Waffle
Calories 291kcal 17kcal Waffle
Fructose 1.38g Zucchini
Sugar 2.5g Waffle
Fiber 1g Zucchini
Calcium 255mg 16mg Waffle
Iron 2.31mg 0.37mg Waffle
Magnesium 19mg 18mg Waffle
Phosphorus 190mg 38mg Waffle
Potassium 159mg 261mg Zucchini
Sodium 511mg 8mg Zucchini
Zinc 0.68mg 0.32mg Waffle
Copper 0.062mg 0.053mg Waffle
Manganese 0.265mg 0.177mg Waffle
Selenium 46.2µg 0.2µg Waffle
Vitamin A 228IU 200IU Waffle
Vitamin A RAE 65µg 10µg Waffle
Vitamin E 0.12mg Zucchini
Vitamin C 0.4mg 17.9mg Zucchini
Vitamin B1 0.263mg 0.045mg Waffle
Vitamin B2 0.347mg 0.094mg Waffle
Vitamin B3 2.073mg 0.451mg Waffle
Vitamin B5 0.485mg 0.204mg Waffle
Vitamin B6 0.056mg 0.163mg Zucchini
Folate 46µg 24µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 4.3µg Zucchini
Tryptophan 0.099mg 0.01mg Waffle
Threonine 0.289mg 0.029mg Waffle
Isoleucine 0.362mg 0.044mg Waffle
Leucine 0.63mg 0.071mg Waffle
Lysine 0.384mg 0.067mg Waffle
Methionine 0.179mg 0.018mg Waffle
Phenylalanine 0.395mg 0.043mg Waffle
Valine 0.409mg 0.054mg Waffle
Histidine 0.187mg 0.026mg Waffle
Cholesterol 69mg 0mg Zucchini
Saturated Fat 2.866g 0.084g Zucchini
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.011g Waffle
Polyunsaturated fat 6.785g 0.091g Waffle
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Waffle
16%
Zucchini
Minerals Daily Need Coverage Score
66%
Waffle
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 503mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 2.782g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 61)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.