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  6. Flax seeds vs. Waffle

Flax seeds vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between flax seeds and waffle?

  • Flax seeds are higher in copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6, yet waffle is higher in selenium.
  • Flax seeds' daily need coverage for copper is 129% more.
  • Flax seeds have 21 times more magnesium than waffle. While flax seeds have 392mg of magnesium, waffle has only 19mg.

We used Seeds, flaxseed and Waffles, plain, prepared from recipe types in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Waffle
Waffle
1
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 +1963.2%
Contains more PotassiumPotassium +411.3%
Contains more IronIron +148.1%
Contains more CopperCopper +1867.7%
Contains more ZincZinc +538.2%
Contains more PhosphorusPhosphorus +237.9%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +836.6%
Contains more SeleniumSelenium +81.9%
~equal in Calcium ~255mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Waffle
Waffle
3
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 +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +525.1%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +744.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +89.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +115.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Waffle DV% diff.
Polyunsaturated fat 28.73g 6.785g 146%
Copper 1.22mg 0.062mg 129%
Vitamin B1 1.644mg 0.263mg 115%
Fiber 27.3g 109%
Manganese 2.482mg 0.265mg 96%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 190mg 65%
Fats 42.16g 14.1g 43%
Iron 5.73mg 2.31mg 43%
Selenium 25.4µg 46.2µg 38%
Zinc 4.34mg 0.68mg 33%
Vitamin B6 0.473mg 0.056mg 32%
Cholesterol 0mg 69mg 23%
Sodium 30mg 511mg 21%
Protein 18.29g 7.9g 21%
Potassium 813mg 159mg 19%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.347mg 14%
Calories 534kcal 291kcal 12%
Monounsaturated fat 7.527g 3.521g 10%
Vitamin B5 0.985mg 0.485mg 10%
Vitamin B12 0µg 0.25µg 10%
Folate 87µg 46µg 10%
Vitamin A 0µg 65µg 7%
Vitamin B3 3.08mg 2.073mg 6%
Saturated fat 3.663g 2.866g 4%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Carbs 28.88g 32.9g 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 1.58g 32.9g N/A
Calcium 255mg 255mg 0%
Sugar 1.55g N/A
Tryptophan 0.297mg 0.099mg 0%
Threonine 0.766mg 0.289mg 0%
Isoleucine 0.896mg 0.362mg 0%
Leucine 1.235mg 0.63mg 0%
Lysine 0.862mg 0.384mg 0%
Methionine 0.37mg 0.179mg 0%
Phenylalanine 0.957mg 0.395mg 0%
Valine 1.072mg 0.409mg 0%
Histidine 0.472mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Waffle
Waffle
2
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 +131.5%
Contains more FatsFats +199%
Contains more OtherOther +19.7%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +503.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +113.8%
Contains more Poly. FatPolyunsaturated fat +323.4%
Contains less Sat. FatSaturated fat -21.8%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.