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  6. Bulgur vs. Waffle

Bulgur vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between bulgur and waffle

  • Bulgur has more manganese; however, waffle is richer in selenium, vitamin B2, calcium, phosphorus, vitamin B1, and iron.
  • Waffle covers your daily selenium needs 83% more than bulgur.
  • Waffle has 2 times less manganese than bulgur. Bulgur has 0.609mg of manganese, while waffle has 0.265mg.
  • Bulgur contains less saturated fat.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of bulgur is 47.

Specific food types used in this comparison are Bulgur, cooked and Waffles, plain, prepared from recipe.

Infographic

Bulgur vs Waffle 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.
Bulgur
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +68.4%
Contains more CopperCopper +21%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +129.8%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +133.8%
Contains more IronIron +140.6%
Contains more ZincZinc +19.3%
Contains more PhosphorusPhosphorus +375%
Contains more SeleniumSelenium +7600%

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.
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Waffle
Waffle
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 22% 0% 66% 80% 39% 29% 13% 31% 0% 35%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +361.4%
Contains more Vitamin B2Vitamin B2 +1139.3%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +41%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur Waffle DV% diff.
Selenium 0.6µg 46.2µg 83%
Polyunsaturated fat 0.098g 6.785g 45%
Calcium 10mg 255mg 25%
Vitamin B2 0.028mg 0.347mg 25%
Cholesterol 0mg 69mg 23%
Sodium 5mg 511mg 22%
Fats 0.24g 14.1g 21%
Phosphorus 40mg 190mg 21%
Fiber 4.5g 18%
Iron 0.96mg 2.31mg 17%
Vitamin B1 0.057mg 0.263mg 17%
Manganese 0.609mg 0.265mg 15%
Saturated fat 0.042g 2.866g 13%
Calories 83kcal 291kcal 10%
Protein 3.08g 7.9g 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.031g 3.521g 9%
Vitamin A 0µg 65µg 7%
Vitamin B3 1mg 2.073mg 7%
Folate 18µg 46µg 7%
Carbs 18.58g 32.9g 5%
Magnesium 32mg 19mg 3%
Potassium 68mg 159mg 3%
Vitamin B5 0.344mg 0.485mg 3%
Vitamin B6 0.083mg 0.056mg 2%
Copper 0.075mg 0.062mg 1%
Zinc 0.57mg 0.68mg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 2.7g N/A
Calories per 10 g protein 269kcal 368kcal N/A
Weight per 100 calories 120g 34g N/A
Unsaturated / Saturated Fat ratio 3.1 3.6 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 14.08g 32.9g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.099mg 0%
Threonine 0.089mg 0.289mg 0%
Isoleucine 0.114mg 0.362mg 0%
Leucine 0.208mg 0.63mg 0%
Lysine 0.085mg 0.384mg 0%
Methionine 0.048mg 0.179mg 0%
Phenylalanine 0.145mg 0.395mg 0%
Valine 0.139mg 0.409mg 0%
Histidine 0.071mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +85.1%
Contains more ProteinProtein +156.5%
Contains more FatsFats +5775%
Contains more CarbsCarbs +77.1%
Contains more OtherOther +811.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +11258.1%
Contains more Poly. FatPolyunsaturated fat +6823.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.