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  6. Pumpkin seeds vs. Waffle

Pumpkin seeds vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and waffle

  • Pumpkin seeds have more zinc, copper, magnesium, and potassium; however, waffle is richer in vitamin B2, calcium, vitamin B1, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 87% more than waffle.
  • Waffle has 14 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while waffle has 19mg.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Waffles, plain, prepared from recipe.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Waffle
Waffle
3
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 MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +478%
Contains more IronIron +43.3%
Contains more CopperCopper +1012.9%
Contains more ZincZinc +1414.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +87.2%
Contains more CalciumCalcium +363.6%
Contains more PhosphorusPhosphorus +106.5%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Waffle
Waffle
9
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 CVitamin C +33.3%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +673.5%
Contains more Vitamin B2Vitamin B2 +567.3%
Contains more Vitamin B3Vitamin B3 +624.8%
Contains more Vitamin B5Vitamin B5 +766.1%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Waffle DV% diff.
Zinc 10.3mg 0.68mg 87%
Selenium 46.2µg 84%
Fiber 18.4g 74%
Copper 0.69mg 0.062mg 70%
Magnesium 262mg 19mg 58%
Vitamin B2 0.052mg 0.347mg 23%
Cholesterol 0mg 69mg 23%
Potassium 919mg 159mg 22%
Sodium 18mg 511mg 21%
Protein 18.55g 7.9g 21%
Calcium 55mg 255mg 20%
Vitamin B1 0.034mg 0.263mg 19%
Polyunsaturated fat 8.844g 6.785g 14%
Phosphorus 92mg 190mg 14%
Iron 3.31mg 2.31mg 13%
Vitamin B3 0.286mg 2.073mg 11%
Vitamin B12 0µg 0.25µg 10%
Manganese 0.496mg 0.265mg 10%
Vitamin B5 0.056mg 0.485mg 9%
Folate 9µg 46µg 9%
Calories 446kcal 291kcal 8%
Fats 19.4g 14.1g 8%
Vitamin A 3µg 65µg 7%
Carbs 53.75g 32.9g 7%
Monounsaturated fat 6.032g 3.521g 6%
Saturated fat 3.67g 2.866g 4%
Vitamin B6 0.037mg 0.056mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 32.9g N/A
Tryptophan 0.326mg 0.099mg 0%
Threonine 0.683mg 0.289mg 0%
Isoleucine 0.956mg 0.362mg 0%
Leucine 1.572mg 0.63mg 0%
Lysine 1.386mg 0.384mg 0%
Methionine 0.417mg 0.179mg 0%
Phenylalanine 0.924mg 0.395mg 0%
Valine 1.491mg 0.409mg 0%
Histidine 0.515mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Waffle
Waffle
1
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 +134.8%
Contains more FatsFats +37.6%
Contains more CarbsCarbs +63.4%
Contains more OtherOther +22.6%
Contains more WaterWater +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Waffle
Waffle
1
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 more Mono. FatMonounsaturated fat +71.3%
Contains more Poly. FatPolyunsaturated fat +30.3%
Contains less Sat. FatSaturated fat -21.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.