Wafer vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between wafer and sunflower seeds
- 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.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Seeds, sunflower seed kernels, dried.
Infographic
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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.
| 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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.72mg | 35.17mg | 230% |
| Copper | 0.463mg | 1.8mg | 149% |
| Polyunsaturated fat | 4.153g | 23.137g | 127% |
| Vitamin B1 | 0.203mg | 1.48mg | 106% |
| Vitamin B6 | 0.051mg | 1.345mg | 100% |
| Selenium | 5.7µg | 53µg | 86% |
| Phosphorus | 132mg | 660mg | 75% |
| Magnesium | 53mg | 325mg | 65% |
| Fats | 14.2g | 51.46g | 57% |
| Manganese | 0.696mg | 1.95mg | 55% |
| Folate | 47µg | 227µg | 45% |
| Zinc | 1.09mg | 5mg | 36% |
| Monounsaturated fat | 4.865g | 18.528g | 34% |
| Vitamin B3 | 2.858mg | 8.335mg | 34% |
| Protein | 6.6g | 20.78g | 28% |
| Sodium | 580mg | 9mg | 25% |
| Fiber | 3.4g | 8.6g | 21% |
| Carbs | 72.7g | 20g | 18% |
| Iron | 4.01mg | 5.25mg | 16% |
| Vitamin B5 | 0.381mg | 1.13mg | 15% |
| Potassium | 210mg | 645mg | 13% |
| Calories | 433kcal | 584kcal | 8% |
| Choline | 14.3mg | 55.1mg | 7% |
| Vitamin B2 | 0.266mg | 0.355mg | 7% |
| Calcium | 31mg | 78mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Saturated fat | 4.241g | 4.455g | 1% |
| Net carbs | 69.3g | 11.4g | N/A |
| Sugar | 37.43g | 2.62g | N/A |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0.348mg | 0% |
| Threonine | 0.22mg | 0.928mg | 0% |
| Isoleucine | 0.261mg | 1.139mg | 0% |
| Leucine | 0.447mg | 1.659mg | 0% |
| Lysine | 0.281mg | 0.937mg | 0% |
| Methionine | 0.105mg | 0.494mg | 0% |
| Phenylalanine | 0.308mg | 1.169mg | 0% |
| Valine | 0.323mg | 1.315mg | 0% |
| Histidine | 0.128mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.003g | 0.014g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +263.5% |
| Contains more ProteinProtein | +214.8% |
| Contains more FatsFats | +262.4% |
| Contains more OtherOther | +51.5% |
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +280.8% |
| Contains more Poly. FatPolyunsaturated fat | +457.1% |
~equal in
Saturated fat
~4.455g
