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  6. Wafer vs. Bulgur dry

Wafer vs. Bulgur dry — In-Depth Nutrition Comparison

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How are wafer and bulgur dry different?

  • Wafer is higher in iron and copper; however, bulgur dry is richer in manganese, fiber, magnesium, phosphorus, vitamin B6, and vitamin B3.
  • Daily need coverage for manganese for bulgur dry is 102% higher.
  • Wafer contains 34 times more sodium than bulgur dry. While wafer contains 580mg of sodium, bulgur dry contains only 17mg.
  • Bulgur dry has a lower glycemic index (47) than wafer (61).

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

Infographic

Wafer vs Bulgur dry 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.
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%
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%
Contains more IronIron +63%
Contains more CopperCopper +38.2%
Contains more SeleniumSelenium +147.8%
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%

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +967.7%
Contains more OtherOther +32.5%
Contains more ProteinProtein +86.2%
Contains more WaterWater +100%
~equal in Carbs ~75.87g

Fat Type Comparison

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

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