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  6. Wafer vs. Pilaf

Wafer vs. Pilaf — In-Depth Nutrition Comparison

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How are Wafer and Pilaf different?

  • Wafer is higher in Copper, Iron, and Vitamin B2, however, Pilaf is richer in Selenium, Folate, Vitamin B1, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Selenium from Pilaf is 49% higher.
  • Wafer contains 14 times more Saturated Fat than Pilaf. While Wafer contains 4.241g of Saturated Fat, Pilaf contains only 0.307g.

Cookies, chocolate wafers and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Wafer vs Pilaf 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
6
:
4
Pilaf
Pilaf
Contains more Iron +64.3%
Contains more Magnesium +65.6%
Contains more Potassium +11.7%
Contains less Sodium -55.5%
Contains more Copper +178.9%
Contains more Calcium +167.7%
Contains more Phosphorus +16.7%
Contains more Manganese +26.7%
Contains more Selenium +468.4%
Equal in Zinc - 1.01
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Iron +64.3%
Contains more Magnesium +65.6%
Contains more Potassium +11.7%
Contains less Sodium -55.5%
Contains more Copper +178.9%
Contains more Calcium +167.7%
Contains more Phosphorus +16.7%
Contains more Manganese +26.7%
Contains more Selenium +468.4%
Equal in Zinc - 1.01

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
4
:
7
Pilaf
Pilaf
Contains more Vitamin E +1700%
Contains more Vitamin B2 +205.7%
Contains more Vitamin B12 +350%
Contains more Vitamin K +380%
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +87.7%
Contains more Vitamin B6 +684.3%
Contains more Folate +351.1%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin E +1700%
Contains more Vitamin B2 +205.7%
Contains more Vitamin B12 +350%
Contains more Vitamin K +380%
Contains more Vitamin A +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +87.7%
Contains more Vitamin B6 +684.3%
Contains more Folate +351.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
:
4
Pilaf
Pilaf
Contains more Fats +936.5%
Contains more Protein +57.9%
Contains more Water +78.7%
Contains more Other +93%
Equal in Carbs - 76.31
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Fats +936.5%
Contains more Protein +57.9%
Contains more Water +78.7%
Contains more Other +93%
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +1204.3%
Contains more Polyunsaturated fat +1001.6%
Contains less Saturated Fat -92.8%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +1204.3%
Contains more Polyunsaturated fat +1001.6%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Pilaf
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Pilaf Opinion
Net carbs 69.3g 75.11g Pilaf
Protein 6.6g 10.42g Pilaf
Fats 14.2g 1.37g Wafer
Carbs 72.7g 76.31g Pilaf
Calories 433kcal 359kcal Wafer
Starch 71.23g Pilaf
Sugar 37.43g 1.53g Pilaf
Fiber 3.4g 1.2g Wafer
Calcium 31mg 83mg Pilaf
Iron 4.01mg 2.44mg Wafer
Magnesium 53mg 32mg Wafer
Phosphorus 132mg 154mg Pilaf
Potassium 210mg 188mg Wafer
Sodium 580mg 1303mg Wafer
Zinc 1.09mg 1.01mg Wafer
Copper 0.463mg 0.166mg Wafer
Manganese 0.696mg 0.882mg Pilaf
Selenium 5.7µg 32.4µg Pilaf
Vitamin A 10IU 14IU Pilaf
Vitamin A RAE 3µg 4µg Pilaf
Vitamin E 0.72mg 0.04mg Wafer
Vitamin C 0mg 4.1mg Pilaf
Vitamin B1 0.203mg 0.603mg Pilaf
Vitamin B2 0.266mg 0.087mg Wafer
Vitamin B3 2.858mg 6.127mg Pilaf
Vitamin B5 0.381mg 0.715mg Pilaf
Vitamin B6 0.051mg 0.4mg Pilaf
Folate 47µg 212µg Pilaf
Vitamin B12 0.09µg 0.02µg Wafer
Vitamin K 2.4µg 0.5µg Wafer
Tryptophan 0.096mg 0.086mg Wafer
Threonine 0.22mg 0.221mg Pilaf
Isoleucine 0.261mg 0.279mg Pilaf
Leucine 0.447mg 0.523mg Pilaf
Lysine 0.281mg 0.189mg Wafer
Methionine 0.105mg 0.145mg Pilaf
Phenylalanine 0.308mg 0.32mg Pilaf
Valine 0.323mg 0.374mg Pilaf
Histidine 0.128mg 0.15mg Pilaf
Cholesterol 2mg 1mg Pilaf
Saturated Fat 4.241g 0.307g Pilaf
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.373g Wafer
Polyunsaturated fat 4.153g 0.377g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Wafer
50%
Pilaf
Minerals Daily Need Coverage Score
65%
Wafer
77%
Pilaf

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 723mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 35.9g)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 3.934g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.