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  6. Bulgur dry vs. Wafer

Bulgur dry vs. Wafer — In-Depth Nutrition Comparison

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How are bulgur dry and wafer different?

  • Bulgur dry is higher in manganese, fiber, magnesium, phosphorus, vitamin B6, and vitamin B3; however, wafer is richer in iron and copper.
  • Daily need coverage for manganese for bulgur dry is 102% higher.
  • Bulgur dry contains 7 times more vitamin B6 than wafer. While bulgur dry contains 0.342mg of vitamin B6, wafer contains only 0.051mg.
  • Bulgur dry has less saturated fat.
  • Bulgur dry has a lower glycemic index (47) than wafer (61).

Bulgur, dry and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Bulgur dry vs Wafer 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Wafer
Wafer
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +209.4%
Contains more CalciumCalcium +12.9%
Contains more PotassiumPotassium +95.2%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +337.9%
Contains more IronIron +63%
Contains more CopperCopper +38.2%
Contains more SeleniumSelenium +147.8%

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.
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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Wafer
Wafer
6
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +174.3%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more CholineCholine +96.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more FolateFolate +74.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Wafer DV% diff.
Manganese 3.048mg 0.696mg 102%
Fiber 12.5g 3.4g 36%
Magnesium 164mg 53mg 26%
Polyunsaturated fat 0.541g 4.153g 24%
Sodium 17mg 580mg 24%
Phosphorus 300mg 132mg 24%
Vitamin B6 0.342mg 0.051mg 22%
Fats 1.33g 14.2g 20%
Iron 2.46mg 4.01mg 19%
Saturated fat 0.232g 4.241g 18%
Copper 0.335mg 0.463mg 14%
Vitamin B3 5.114mg 2.858mg 14%
Vitamin B5 1.045mg 0.381mg 13%
Vitamin B2 0.115mg 0.266mg 12%
Monounsaturated fat 0.173g 4.865g 12%
Protein 12.29g 6.6g 11%
Zinc 1.93mg 1.09mg 8%
Potassium 410mg 210mg 6%
Selenium 2.3µg 5.7µg 6%
Folate 27µg 47µg 5%
Calories 342kcal 433kcal 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.06mg 0.72mg 4%
Caffeine 0mg 10mg 3%
Choline 28.1mg 14.3mg 3%
Vitamin B1 0.232mg 0.203mg 2%
Cholesterol 0mg 2mg 1%
Carbs 75.87g 72.7g 1%
Net carbs 63.37g 69.3g N/A
Calcium 35mg 31mg 0%
Sugar 0.41g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.19mg 0.096mg 0%
Threonine 0.354mg 0.22mg 0%
Isoleucine 0.455mg 0.261mg 0%
Leucine 0.83mg 0.447mg 0%
Lysine 0.339mg 0.281mg 0%
Methionine 0.19mg 0.105mg 0%
Phenylalanine 0.58mg 0.308mg 0%
Valine 0.554mg 0.323mg 0%
Histidine 0.285mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +86.2%
Contains more WaterWater +100%
Contains more FatsFats +967.7%
Contains more OtherOther +32.5%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +2712.1%
Contains more Poly. FatPolyunsaturated fat +667.7%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.