Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Waffle
  5. Compare
  6. Waffle vs. Sunflower seeds

Waffle vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between waffle and sunflower seeds

  • 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.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Seeds, sunflower seed kernels, dried.

Infographic

Waffle vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +226.9%
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%

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
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%
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%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +250%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

People also compare

Waffle
Waffle vs Baking powder
Baking powder
Waffle
Waffle vs Baker's yeast
Baker's yeast
Waffle
Waffle vs Yeast
Yeast
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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