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  6. Wonton wrappers vs. Waffle

Wonton wrappers vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between wonton wrappers and waffle

  • Wonton wrappers are higher in vitamin B1, vitamin B3, manganese, iron, and folate, yet waffle is higher in selenium, calcium, and phosphorus.
  • Waffle covers your daily selenium needs 33% more than wonton wrappers.
  • Wonton wrappers contain 3 times more vitamin B3 than waffle. While wonton wrappers contain 5.424mg of vitamin B3, waffle contains only 2.073mg.
  • The amount of cholesterol in wonton wrappers is lower.

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

Infographic

Wonton wrappers vs Waffle 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.
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%
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%
Contains more IronIron +45.5%
Contains more CopperCopper +137.1%
Contains more ManganeseManganese +140.8%
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%
~equal in Magnesium ~19mg
~equal in Zinc ~0.68mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more Vitamin B3Vitamin B3 +161.6%
Contains more FolateFolate +87%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.347mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
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
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +76%
Contains more FatsFats +840%
Contains more WaterWater +45.8%
Contains more OtherOther +55%

Fat Type Comparison

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

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.