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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
28%
Minerals Daily Need Coverage Score
65%
96%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 37.02g)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 4.009g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 14)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.