Sunflower seeds vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and wafer

Wafer has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, folate, and zinc than sunflower seeds.
Sunflower seeds cover your daily need for vitamin E, 230% more than wafer.
Sunflower seeds have 26 times more vitamin B6 than wafer. While sunflower seeds have 1.345mg of vitamin B6, wafer has only 0.051mg.
The glycemic index of wafer is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cookies, chocolate wafers.

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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.

Sunflower seeds

Wafer

Contains more MagnesiumMagnesium	+513.2%
Contains more CalciumCalcium	+151.6%
Contains more PotassiumPotassium	+207.1%
Contains more IronIron	+30.9%
Contains more CopperCopper	+288.8%
Contains more ZincZinc	+358.7%
Contains more PhosphorusPhosphorus	+400%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+180.2%
Contains more SeleniumSelenium	+829.8%

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.

Sunflower seeds

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+4784.7%
Contains more Vitamin B1Vitamin B1	+629.1%
Contains more Vitamin B2Vitamin B2	+33.5%
Contains more Vitamin B3Vitamin B3	+191.6%
Contains more Vitamin B5Vitamin B5	+196.6%
Contains more Vitamin B6Vitamin B6	+2537.3%
Contains more FolateFolate	+383%
Contains more CholineCholine	+285.3%

Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.72mg	230%
Copper	1.8mg	0.463mg	149%
Polyunsaturated fat	23.137g	4.153g	127%
Vitamin B1	1.48mg	0.203mg	106%
Vitamin B6	1.345mg	0.051mg	100%
Selenium	53µg	5.7µg	86%
Phosphorus	660mg	132mg	75%
Magnesium	325mg	53mg	65%
Fats	51.46g	14.2g	57%
Manganese	1.95mg	0.696mg	55%
Folate	227µg	47µg	45%
Zinc	5mg	1.09mg	36%
Monounsaturated fat	18.528g	4.865g	34%
Vitamin B3	8.335mg	2.858mg	34%
Protein	20.78g	6.6g	28%
Sodium	9mg	580mg	25%
Fiber	8.6g	3.4g	21%
Carbs	20g	72.7g	18%
Iron	5.25mg	4.01mg	16%
Vitamin B5	1.13mg	0.381mg	15%
Potassium	645mg	210mg	13%
Calories	584kcal	433kcal	8%
Choline	55.1mg	14.3mg	7%
Vitamin B2	0.355mg	0.266mg	7%
Calcium	78mg	31mg	5%
Vitamin B12	0µg	0.09µg	4%
Caffeine	0mg	10mg	3%
Vitamin K	0µg	2.4µg	2%
Vitamin C	1.4mg	0mg	2%
Cholesterol	0mg	2mg	1%
Saturated fat	4.455g	4.241g	1%
Net carbs	11.4g	69.3g	N/A
Sugar	2.62g	37.43g	N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.348mg	0.096mg	0%
Threonine	0.928mg	0.22mg	0%
Isoleucine	1.139mg	0.261mg	0%
Leucine	1.659mg	0.447mg	0%
Lysine	0.937mg	0.281mg	0%
Methionine	0.494mg	0.105mg	0%
Phenylalanine	1.169mg	0.308mg	0%
Valine	1.315mg	0.323mg	0%
Histidine	0.632mg	0.128mg	0%
Omega-3 - EPA	0.014g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A