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  6. Waffle vs. Flax seeds

Waffle vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between waffle and flax seeds?

  • Waffle is higher in selenium, yet flax seeds are higher in copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 129% more.

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

Infographic

Waffle vs Flax seeds 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.
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%
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%
Contains more SeleniumSelenium +81.9%
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%
~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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +115.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +50%
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 FolateFolate +89.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +13.9%
Contains more WaterWater +503.4%
Contains more ProteinProtein +131.5%
Contains more FatsFats +199%
Contains more OtherOther +19.7%

Fat Type Comparison

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

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.