Khorasan wheat vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between Khorasan wheat and Dates
- Khorasan wheat is higher than Dates in Selenium, Manganese, Phosphorus, Vitamin B1, Iron, Copper, Vitamin B3, Zinc, Magnesium, and Fiber.
- Khorasan wheat covers your daily Selenium needs 143% more than Dates .
- Khorasan wheat contains 13 times more Zinc than Dates . While Khorasan wheat contains 3.68mg of Zinc, Dates contain only 0.29mg.
Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Dates, deglet noor.
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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
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Iron
+269.6%
Contains
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Magnesium
+202.3%
Contains
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Phosphorus
+487.1%
Contains
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Zinc
+1169%
Contains
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Copper
+145.6%
Contains
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Manganese
+943.9%
Contains
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Selenium
+2616.7%
Contains
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Calcium
+77.3%
Contains
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Potassium
+62.8%
Contains
less
Sodium
-60%
Contains
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Iron
+269.6%
Contains
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Magnesium
+202.3%
Contains
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Phosphorus
+487.1%
Contains
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Zinc
+1169%
Contains
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Copper
+145.6%
Contains
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Manganese
+943.9%
Contains
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Selenium
+2616.7%
Contains
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Calcium
+77.3%
Contains
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Potassium
+62.8%
Contains
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Sodium
-60%
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
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Vitamin E
+1120%
Contains
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Vitamin B1
+988.5%
Contains
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Vitamin B2
+178.8%
Contains
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Vitamin B3
+400.4%
Contains
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Vitamin B5
+61.1%
Contains
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Vitamin B6
+57%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+50%
Equal in Vitamin A - 10
Contains
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Vitamin E
+1120%
Contains
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Vitamin B1
+988.5%
Contains
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Vitamin B2
+178.8%
Contains
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Vitamin B3
+400.4%
Contains
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Vitamin B5
+61.1%
Contains
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Vitamin B6
+57%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+50%
Equal in Vitamin A - 10
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+493.5%
Contains
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Fats
+446.2%
Contains
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Water
+85.5%
Equal in Carbs - 75.03
Equal in Other - 1.6
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Protein
+493.5%
Contains
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Fats
+446.2%
Contains
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Water
+85.5%
Equal in Carbs - 75.03
Equal in Other - 1.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+491.7%
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Polyunsaturated fat
+3168.4%
Contains
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Saturated Fat
-83.7%
Saturated Fat:
0.196 g
Monounsaturated Fat:
0.213 g
Polyunsaturated fat:
0.621 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Contains
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Monounsaturated Fat
+491.7%
Contains
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Polyunsaturated fat
+3168.4%
Contains
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Saturated Fat
-83.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Maltose
+5366.7%
Contains
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Sucrose
+4234.5%
Contains
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Glucose
+3104.8%
Contains
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Fructose
+17681.8%
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Maltose
+5366.7%
Contains
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Sucrose
+4234.5%
Contains
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Glucose
+3104.8%
Contains
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Fructose
+17681.8%
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.48g | 67.03g |
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| Protein | 14.54g | 2.45g |
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| Fats | 2.13g | 0.39g |
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| Carbs | 70.58g | 75.03g |
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| Calories | 337kcal | 282kcal |
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| Starch | 52.41g |
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| Fructose | 0.11g | 19.56g |
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| Sugar | 7.84g | 63.35g |
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| Fiber | 11.1g | 8g |
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| Calcium | 22mg | 39mg |
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| Iron | 3.77mg | 1.02mg |
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| Magnesium | 130mg | 43mg |
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| Phosphorus | 364mg | 62mg |
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| Potassium | 403mg | 656mg |
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| Sodium | 5mg | 2mg |
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| Zinc | 3.68mg | 0.29mg |
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| Copper | 0.506mg | 0.206mg |
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| Manganese | 2.735mg | 0.262mg |
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| Selenium | 81.5µg | 3µg |
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| Vitamin A | 10IU | 10IU | |
| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.61mg | 0.05mg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.566mg | 0.052mg |
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| Vitamin B2 | 0.184mg | 0.066mg |
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| Vitamin B3 | 6.375mg | 1.274mg |
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| Vitamin B5 | 0.949mg | 0.589mg |
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| Vitamin B6 | 0.259mg | 0.165mg |
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| Folate | 19µg |
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| Vitamin K | 1.8µg | 2.7µg |
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| Tryptophan | 0.13mg | 0.012mg |
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| Threonine | 0.442mg | 0.043mg |
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| Isoleucine | 0.566mg | 0.049mg |
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| Leucine | 1.112mg | 0.084mg |
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| Lysine | 0.416mg | 0.066mg |
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| Methionine | 0.251mg | 0.022mg |
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| Phenylalanine | 0.772mg | 0.05mg |
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| Valine | 0.687mg | 0.071mg |
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| Histidine | 0.379mg | 0.032mg |
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| Trans Fat | 0.005g | 0g |
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| Saturated Fat | 0.196g | 0.032g |
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| Monounsaturated Fat | 0.213g | 0.036g |
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| Polyunsaturated fat | 0.621g | 0.019g |
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| Omega-3 - ALA | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
36%
12%
Minerals Daily Need Coverage Score
150%
29%
Comparison summary
Which food is lower in Sugar?
Khorasan wheat is lower in Sugar (difference - 55.51g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.164g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.