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 are lower.
Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Waffles, plain, prepared from recipe.
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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
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Iron
+45.5%
Contains
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Copper
+137.1%
Contains
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Manganese
+140.8%
Contains
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Calcium
+442.6%
Contains
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Phosphorus
+134.6%
Contains
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Potassium
+93.9%
Contains
less
Sodium
-10.7%
Contains
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Selenium
+63.8%
Equal in Magnesium - 19
Equal in Zinc - 0.68
Contains
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Iron
+45.5%
Contains
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Copper
+137.1%
Contains
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Manganese
+140.8%
Contains
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Calcium
+442.6%
Contains
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Phosphorus
+134.6%
Contains
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Potassium
+93.9%
Contains
less
Sodium
-10.7%
Contains
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Selenium
+63.8%
Equal in Magnesium - 19
Equal in Zinc - 0.68
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
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Vitamin B1
+97.3%
Contains
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Vitamin B3
+161.6%
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Folate
+87%
Contains
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Vitamin A
+1528.6%
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Vitamin C
+∞%
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Vitamin B5
+1840%
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Vitamin B6
+86.7%
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Vitamin B12
+1150%
Equal in Vitamin B2 - 0.347
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Vitamin B1
+97.3%
Contains
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Vitamin B3
+161.6%
Contains
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Folate
+87%
Contains
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Vitamin A
+1528.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+1840%
Contains
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Vitamin B6
+86.7%
Contains
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Vitamin B12
+1150%
Equal in Vitamin B2 - 0.347
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+24.1%
Contains
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Carbs
+76%
Contains
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Fats
+840%
Contains
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Water
+45.8%
Contains
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Other
+55%
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Contains
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Protein
+24.1%
Contains
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Carbs
+76%
Contains
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Fats
+840%
Contains
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Water
+45.8%
Contains
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Other
+55%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-90.8%
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Monounsaturated Fat
+1705.6%
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Polyunsaturated fat
+1012.3%
Saturated Fat:
0.263 g
Monounsaturated Fat:
0.195 g
Polyunsaturated fat:
0.61 g
Saturated Fat:
2.866 g
Monounsaturated Fat:
3.521 g
Polyunsaturated fat:
6.785 g
Contains
less
Saturated Fat
-90.8%
Contains
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Monounsaturated Fat
+1705.6%
Contains
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Polyunsaturated fat
+1012.3%
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 |
| Net carbs | 56.1g | 32.9g |
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| Protein | 9.8g | 7.9g |
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| Fats | 1.5g | 14.1g |
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| Carbs | 57.9g | 32.9g |
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| Calories | 291kcal | 291kcal | |
| Fiber | 1.8g |
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| Calcium | 47mg | 255mg |
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| Iron | 3.36mg | 2.31mg |
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| Magnesium | 20mg | 19mg |
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| Phosphorus | 81mg | 190mg |
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| Potassium | 82mg | 159mg |
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| Sodium | 572mg | 511mg |
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| Zinc | 0.71mg | 0.68mg |
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| Copper | 0.147mg | 0.062mg |
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| Manganese | 0.638mg | 0.265mg |
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| Selenium | 28.2µg | 46.2µg |
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| Vitamin A | 14IU | 228IU |
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| Vitamin A RAE | 4µg | 65µg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.519mg | 0.263mg |
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| Vitamin B2 | 0.378mg | 0.347mg |
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| Vitamin B3 | 5.424mg | 2.073mg |
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| Vitamin B5 | 0.025mg | 0.485mg |
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| Vitamin B6 | 0.03mg | 0.056mg |
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| Folate | 86µg | 46µg |
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| Vitamin B12 | 0.02µg | 0.25µg |
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| Tryptophan | 0.114mg | 0.099mg |
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| Threonine | 0.268mg | 0.289mg |
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| Isoleucine | 0.369mg | 0.362mg |
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| Leucine | 0.684mg | 0.63mg |
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| Lysine | 0.204mg | 0.384mg |
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| Methionine | 0.176mg | 0.179mg |
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| Phenylalanine | 0.486mg | 0.395mg |
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| Valine | 0.417mg | 0.409mg |
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| Histidine | 0.209mg | 0.187mg |
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| Cholesterol | 9mg | 69mg |
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| Saturated Fat | 0.263g | 2.866g |
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| Omega-3 - DHA | 0.001g | 0.006g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.195g | 3.521g |
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| Polyunsaturated fat | 0.61g | 6.785g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| 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
33%
26%
Minerals Daily Need Coverage Score
58%
66%
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?
?
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.