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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.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +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.
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Waffle
2
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Waffle
3
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 +163%
Contains more FatsFats +265%
Contains more CarbsCarbs +64.5%
Contains more WaterWater +787.9%
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
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 +426.2%
Contains more Poly. FatPolyunsaturated fat +241%
Contains less Sat. FatSaturated fat -35.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Waffle
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Waffle 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
24%
Waffle
Minerals Daily Need Coverage Score
207%
Sunflower seeds
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 1.589g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 502mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.