Pilaf vs. Wafer — In-Depth Nutrition Comparison
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How are pilaf and wafer different?
- Pilaf is higher in selenium, folate, vitamin B1, vitamin B6, and vitamin B3; however, wafer is richer in copper, iron, and vitamin B2.
- Daily need coverage for selenium for pilaf is 49% higher.
- Pilaf contains 8 times more vitamin B6 than wafer. While pilaf contains 0.4mg of vitamin B6, wafer contains only 0.051mg.
- Wafer has less sodium.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, chocolate wafers are the varieties used in this article.
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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 CalciumCalcium | +167.7% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more ManganeseManganese | +26.7% |
| Contains more SeleniumSelenium | +468.4% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +64.3% |
| Contains more CopperCopper | +178.9% |
| Contains less SodiumSodium | -55.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +197% |
| Contains more Vitamin B3Vitamin B3 | +114.4% |
| Contains more Vitamin B5Vitamin B5 | +87.7% |
| Contains more Vitamin B6Vitamin B6 | +684.3% |
| Contains more FolateFolate | +351.1% |
| Contains more CholineCholine | +22.4% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B2Vitamin B2 | +205.7% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more Vitamin KVitamin K | +380% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 5.7µg | 49% |
| Folate | 212µg | 47µg | 41% |
| Copper | 0.166mg | 0.463mg | 33% |
| Vitamin B1 | 0.603mg | 0.203mg | 33% |
| Sodium | 1303mg | 580mg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.051mg | 27% |
| Polyunsaturated fat | 0.377g | 4.153g | 25% |
| Iron | 2.44mg | 4.01mg | 20% |
| Vitamin B3 | 6.127mg | 2.858mg | 20% |
| Fats | 1.37g | 14.2g | 20% |
| Saturated fat | 0.307g | 4.241g | 18% |
| Vitamin B2 | 0.087mg | 0.266mg | 14% |
| Monounsaturated fat | 0.373g | 4.865g | 11% |
| Fiber | 1.2g | 3.4g | 9% |
| Protein | 10.42g | 6.6g | 8% |
| Manganese | 0.882mg | 0.696mg | 8% |
| Vitamin B5 | 0.715mg | 0.381mg | 7% |
| Magnesium | 32mg | 53mg | 5% |
| Calcium | 83mg | 31mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin E | 0.04mg | 0.72mg | 5% |
| Calories | 359kcal | 433kcal | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B12 | 0.02µg | 0.09µg | 3% |
| Phosphorus | 154mg | 132mg | 3% |
| Vitamin K | 0.5µg | 2.4µg | 2% |
| Zinc | 1.01mg | 1.09mg | 1% |
| Potassium | 188mg | 210mg | 1% |
| Choline | 17.5mg | 14.3mg | 1% |
| Carbs | 76.31g | 72.7g | 1% |
| Net carbs | 75.11g | 69.3g | N/A |
| Cholesterol | 1mg | 2mg | 0% |
| Sugar | 1.53g | 37.43g | N/A |
| Vitamin A | 4µg | 3µg | 0% |
| Tryptophan | 0.086mg | 0.096mg | 0% |
| Threonine | 0.221mg | 0.22mg | 0% |
| Isoleucine | 0.279mg | 0.261mg | 0% |
| Leucine | 0.523mg | 0.447mg | 0% |
| Lysine | 0.189mg | 0.281mg | 0% |
| Methionine | 0.145mg | 0.105mg | 0% |
| Phenylalanine | 0.32mg | 0.308mg | 0% |
| Valine | 0.374mg | 0.323mg | 0% |
| Histidine | 0.15mg | 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
| Contains more ProteinProtein | +57.9% |
| Contains more WaterWater | +78.7% |
| Contains more OtherOther | +93% |
| Contains more FatsFats | +936.5% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +1204.3% |
| Contains more Poly. FatPolyunsaturated fat | +1001.6% |
