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  6. Chia seeds vs. Waffle

Chia seeds vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and waffle

  • Waffle has less manganese, copper, phosphorus, magnesium, iron, vitamin B3, calcium, zinc, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for manganese, 107% more than waffle.
  • Chia seeds have 18 times more magnesium than waffle. While chia seeds have 335mg of magnesium, waffle has only 19mg.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Waffles, plain, prepared from recipe.

Infographic

Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Waffle
Waffle
0
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 +1663.2%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +156%
Contains more IronIron +234.2%
Contains more CopperCopper +1390.3%
Contains more ZincZinc +573.5%
Contains more PhosphorusPhosphorus +352.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +927.5%
Contains more SeleniumSelenium +19.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 CVitamin C +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~46µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Waffle DV% diff.
Fiber 34.4g 138%
Polyunsaturated fat 23.665g 6.785g 113%
Manganese 2.723mg 0.265mg 107%
Phosphorus 860mg 190mg 96%
Copper 0.924mg 0.062mg 96%
Magnesium 335mg 19mg 75%
Iron 7.72mg 2.31mg 68%
Vitamin B3 8.83mg 2.073mg 42%
Calcium 631mg 255mg 38%
Zinc 4.58mg 0.68mg 35%
Vitamin B1 0.62mg 0.263mg 30%
Fats 30.74g 14.1g 26%
Cholesterol 0mg 69mg 23%
Sodium 16mg 511mg 22%
Protein 16.54g 7.9g 17%
Selenium 55.2µg 46.2µg 16%
Vitamin B2 0.17mg 0.347mg 14%
Vitamin B5 0.485mg 10%
Vitamin B12 0µg 0.25µg 10%
Calories 486kcal 291kcal 10%
Vitamin A 65µg 7%
Potassium 407mg 159mg 7%
Vitamin B6 0.056mg 4%
Vitamin E 0.5mg 3%
Carbs 42.12g 32.9g 3%
Monounsaturated fat 2.309g 3.521g 3%
Saturated fat 3.33g 2.866g 2%
Folate 49µg 46µg 1%
Vitamin C 1.6mg 0.4mg 1%
Net carbs 7.72g 32.9g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.099mg 0%
Threonine 0.709mg 0.289mg 0%
Isoleucine 0.801mg 0.362mg 0%
Leucine 1.371mg 0.63mg 0%
Lysine 0.97mg 0.384mg 0%
Methionine 0.588mg 0.179mg 0%
Phenylalanine 1.016mg 0.395mg 0%
Valine 0.95mg 0.409mg 0%
Histidine 0.531mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +109.4%
Contains more FatsFats +118%
Contains more CarbsCarbs +28%
Contains more OtherOther +54.8%
Contains more WaterWater +624.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Poly. FatPolyunsaturated fat +248.8%
Contains less Sat. FatSaturated fat -13.9%
Contains more Mono. FatMonounsaturated fat +52.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.