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Khorasan wheat vs. Prunes — In-Depth Nutrition Comparison

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How are Khorasan wheat and Prunes different?

  • Khorasan wheat is higher in Selenium, Manganese, Vitamin B1, Phosphorus, Iron, Zinc, Vitamin B3, Copper, and Magnesium, however, Prunes is richer in Vitamin K.
  • Daily need coverage for Selenium from Khorasan wheat is 148% higher.
  • Khorasan wheat contains 11 times more Vitamin B1 than Prunes. While Khorasan wheat contains 0.566mg of Vitamin B1, Prunes contains only 0.051mg.

Wheat, KAMUT khorasan, uncooked and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Khorasan wheat vs Prunes 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.
Contains more Iron +305.4%
Contains more Magnesium +217.1%
Contains more Phosphorus +427.5%
Contains more Zinc +736.4%
Contains more Copper +80.1%
Contains more Manganese +814.7%
Contains more Selenium +27066.7%
Contains more Calcium +95.5%
Contains more Potassium +81.6%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +305.4%
Contains more Magnesium +217.1%
Contains more Phosphorus +427.5%
Contains more Zinc +736.4%
Contains more Copper +80.1%
Contains more Manganese +814.7%
Contains more Selenium +27066.7%
Contains more Calcium +95.5%
Contains more Potassium +81.6%
Contains less 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.
:
7
Prunes
Contains more Vitamin E +41.9%
Contains more Vitamin B1 +1009.8%
Contains more Vitamin B3 +238.7%
Contains more Vitamin B5 +124.9%
Contains more Vitamin B6 +26.3%
Contains more Vitamin A +7710%
Contains more Vitamin C +∞%
Contains more Vitamin K +3205.6%
Equal in Vitamin B2 - 0.186
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +41.9%
Contains more Vitamin B1 +1009.8%
Contains more Vitamin B3 +238.7%
Contains more Vitamin B5 +124.9%
Contains more Vitamin B6 +26.3%
Contains more Vitamin A +7710%
Contains more Vitamin C +∞%
Contains more Vitamin K +3205.6%
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +567%
Contains more Fats +460.5%
Contains more Carbs +10.5%
Contains more Water +179.3%
Contains more Other +57.1%
Equal in Carbs - 63.88
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +567%
Contains more Fats +460.5%
Contains more Carbs +10.5%
Contains more Water +179.3%
Contains more Other +57.1%
Equal in Carbs - 63.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +301.9%
Contains more Polyunsaturated fat +901.6%
Contains less Saturated Fat -55.1%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +301.9%
Contains more Polyunsaturated fat +901.6%
Contains less Saturated Fat -55.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +925.6%
Contains more Sucrose +266.7%
Contains more Maltose +10833.3%
Contains more Glucose +4006.5%
Contains more Fructose +11218.2%
87% 11%
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
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +925.6%
Contains more Sucrose +266.7%
Contains more Maltose +10833.3%
Contains more Glucose +4006.5%
Contains more Fructose +11218.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Prunes Opinion
Net carbs 59.48g 56.78g Khorasan wheat
Protein 14.54g 2.18g Khorasan wheat
Fats 2.13g 0.38g Khorasan wheat
Carbs 70.58g 63.88g Khorasan wheat
Calories 337kcal 240kcal Khorasan wheat
Starch 52.41g 5.11g Khorasan wheat
Fructose 0.11g 12.45g Prunes
Sugar 7.84g 38.13g Khorasan wheat
Fiber 11.1g 7.1g Khorasan wheat
Calcium 22mg 43mg Prunes
Iron 3.77mg 0.93mg Khorasan wheat
Magnesium 130mg 41mg Khorasan wheat
Phosphorus 364mg 69mg Khorasan wheat
Potassium 403mg 732mg Prunes
Sodium 5mg 2mg Prunes
Zinc 3.68mg 0.44mg Khorasan wheat
Copper 0.506mg 0.281mg Khorasan wheat
Manganese 2.735mg 0.299mg Khorasan wheat
Selenium 81.5µg 0.3µg Khorasan wheat
Vitamin A 10IU 781IU Prunes
Vitamin A RAE 1µg 39µg Prunes
Vitamin E 0.61mg 0.43mg Khorasan wheat
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.566mg 0.051mg Khorasan wheat
Vitamin B2 0.184mg 0.186mg Prunes
Vitamin B3 6.375mg 1.882mg Khorasan wheat
Vitamin B5 0.949mg 0.422mg Khorasan wheat
Vitamin B6 0.259mg 0.205mg Khorasan wheat
Folate 4µg Prunes
Vitamin K 1.8µg 59.5µg Prunes
Tryptophan 0.13mg 0.025mg Khorasan wheat
Threonine 0.442mg 0.049mg Khorasan wheat
Isoleucine 0.566mg 0.041mg Khorasan wheat
Leucine 1.112mg 0.066mg Khorasan wheat
Lysine 0.416mg 0.05mg Khorasan wheat
Methionine 0.251mg 0.016mg Khorasan wheat
Phenylalanine 0.772mg 0.052mg Khorasan wheat
Valine 0.687mg 0.056mg Khorasan wheat
Histidine 0.379mg 0.027mg Khorasan wheat
Trans Fat 0.005g Prunes
Saturated Fat 0.196g 0.088g Prunes
Monounsaturated Fat 0.213g 0.053g Khorasan wheat
Polyunsaturated fat 0.621g 0.062g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Prunes
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
36%
Khorasan wheat
31%
Prunes
Minerals Daily Need Coverage Score
150%
Khorasan wheat
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 30.29g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.