Sunflower seeds vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and waffle

Waffle has less copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, folate, zinc, vitamin B3, and iron than sunflower seeds.
Sunflower seeds cover your daily need for copper, 193% more than waffle.
Sunflower seeds have 24 times more vitamin B6 than waffle. While sunflower seeds have 1.345mg of vitamin B6, waffle has only 0.056mg.
The glycemic index of waffle is higher.

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

Sunflower seeds

Waffle

Contains more MagnesiumMagnesium	+1610.5%
Contains more PotassiumPotassium	+305.7%
Contains more IronIron	+127.3%
Contains more CopperCopper	+2803.2%
Contains more ZincZinc	+635.3%
Contains more PhosphorusPhosphorus	+247.4%
Contains less SodiumSodium	-98.2%
Contains more ManganeseManganese	+635.8%
Contains more SeleniumSelenium	+14.7%

Contains more CalciumCalcium

+226.9%

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

Waffle

Contains more Vitamin CVitamin C	+250%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+462.7%
Contains more Vitamin B3Vitamin B3	+302.1%
Contains more Vitamin B5Vitamin B5	+133%
Contains more Vitamin B6Vitamin B6	+2301.8%
Contains more FolateFolate	+393.5%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+2066.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.347mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.062mg	193%
Polyunsaturated fat	23.137g	6.785g	109%
Vitamin B1	1.48mg	0.263mg	101%
Vitamin B6	1.345mg	0.056mg	99%
Magnesium	325mg	19mg	73%
Manganese	1.95mg	0.265mg	73%
Phosphorus	660mg	190mg	67%
Fats	51.46g	14.1g	57%
Folate	227µg	46µg	45%
Vitamin B3	8.335mg	2.073mg	39%
Zinc	5mg	0.68mg	39%
Monounsaturated fat	18.528g	3.521g	38%
Iron	5.25mg	2.31mg	37%
Fiber	8.6g		34%
Protein	20.78g	7.9g	26%
Cholesterol	0mg	69mg	23%
Sodium	9mg	511mg	22%
Calcium	78mg	255mg	18%
Calories	584kcal	291kcal	15%
Potassium	645mg	159mg	14%
Vitamin B5	1.13mg	0.485mg	13%
Selenium	53µg	46.2µg	12%
Choline	55.1mg		10%
Vitamin B12	0µg	0.25µg	10%
Vitamin A	3µg	65µg	7%
Saturated fat	4.455g	2.866g	7%
Carbs	20g	32.9g	4%
Vitamin C	1.4mg	0.4mg	1%
Vitamin B2	0.355mg	0.347mg	1%
Net carbs	11.4g	32.9g	N/A
Sugar	2.62g		N/A
Tryptophan	0.348mg	0.099mg	0%
Threonine	0.928mg	0.289mg	0%
Isoleucine	1.139mg	0.362mg	0%
Leucine	1.659mg	0.63mg	0%
Lysine	0.937mg	0.384mg	0%
Methionine	0.494mg	0.179mg	0%
Phenylalanine	1.169mg	0.395mg	0%
Valine	1.315mg	0.409mg	0%
Histidine	0.632mg	0.187mg	0%
Omega-3 - EPA	0.014g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A