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  6. Khorasan wheat vs. Potato

Khorasan wheat vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Potato

  • The amount of Selenium, Manganese, Copper, Phosphorus, Vitamin B1, Iron, Fiber, Vitamin B3, Zinc, and Magnesium in Khorasan wheat is higher than in Potato.
  • Khorasan wheat covers your daily Selenium needs 147% more than Potato.
  • Potato has 14 times less Manganese than Khorasan wheat. Khorasan wheat has 2.735mg of Manganese, while Potato has 0.2mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Potatoes, flesh and skin, raw.

Infographic

Khorasan wheat vs Potato 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.
Khorasan wheat
Khorasan wheat
9
:
1
Potato
Potato
Contains more Calcium +83.3%
Contains more Iron +365.4%
Contains more Magnesium +465.2%
Contains more Phosphorus +538.6%
Contains less Sodium -16.7%
Contains more Zinc +1126.7%
Contains more Copper +360%
Contains more Manganese +1267.5%
Contains more Selenium +20275%
Equal in Potassium - 425
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +83.3%
Contains more Iron +365.4%
Contains more Magnesium +465.2%
Contains more Phosphorus +538.6%
Contains less Sodium -16.7%
Contains more Zinc +1126.7%
Contains more Copper +360%
Contains more Manganese +1267.5%
Contains more Selenium +20275%
Equal in Potassium - 425

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.
Khorasan wheat
Khorasan wheat
6
:
6
Potato
Potato
Contains more Vitamin A +400%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +500.8%
Contains more Vitamin B5 +221.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +15.1%
Contains more Vitamin K +11.1%
Khorasan wheat
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%
Potato
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +400%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +500.8%
Contains more Vitamin B5 +221.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +15.1%
Contains more Vitamin K +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Potato
Potato
Contains more Protein +609.3%
Contains more Fats +2266.7%
Contains more Carbs +303.5%
Contains more Other +50%
Contains more Water +615.9%
Khorasan wheat
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +609.3%
Contains more Fats +2266.7%
Contains more Carbs +303.5%
Contains more Other +50%
Contains more Water +615.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +10550%
Contains more Polyunsaturated fat +1378.6%
Contains less Saturated Fat -87.2%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +10550%
Contains more Polyunsaturated fat +1378.6%
Contains less Saturated Fat -87.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Potato
Potato
Contains more Starch +242.8%
Contains more Sucrose +223.5%
Contains more Glucose +100%
Contains more Maltose +∞%
Contains more Fructose +136.4%
Khorasan wheat
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
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +242.8%
Contains more Sucrose +223.5%
Contains more Glucose +100%
Contains more Maltose +∞%
Contains more Fructose +136.4%

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 Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index 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 Potato Opinion
Net carbs 59.48g 15.39g Khorasan wheat
Protein 14.54g 2.05g Khorasan wheat
Fats 2.13g 0.09g Khorasan wheat
Carbs 70.58g 17.49g Khorasan wheat
Calories 337kcal 77kcal Khorasan wheat
Starch 52.41g 15.29g Khorasan wheat
Fructose 0.11g 0.26g Potato
Sugar 7.84g 0.82g Potato
Fiber 11.1g 2.1g Khorasan wheat
Calcium 22mg 12mg Khorasan wheat
Iron 3.77mg 0.81mg Khorasan wheat
Magnesium 130mg 23mg Khorasan wheat
Phosphorus 364mg 57mg Khorasan wheat
Potassium 403mg 425mg Potato
Sodium 5mg 6mg Khorasan wheat
Zinc 3.68mg 0.3mg Khorasan wheat
Copper 0.506mg 0.11mg Khorasan wheat
Manganese 2.735mg 0.2mg Khorasan wheat
Selenium 81.5µg 0.4µg Khorasan wheat
Vitamin A 10IU 2IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.01mg Khorasan wheat
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.566mg 0.081mg Khorasan wheat
Vitamin B2 0.184mg 0.032mg Khorasan wheat
Vitamin B3 6.375mg 1.061mg Khorasan wheat
Vitamin B5 0.949mg 0.295mg Khorasan wheat
Vitamin B6 0.259mg 0.298mg Potato
Folate 15µg Potato
Vitamin K 1.8µg 2µg Potato
Tryptophan 0.13mg 0.021mg Khorasan wheat
Threonine 0.442mg 0.067mg Khorasan wheat
Isoleucine 0.566mg 0.066mg Khorasan wheat
Leucine 1.112mg 0.098mg Khorasan wheat
Lysine 0.416mg 0.107mg Khorasan wheat
Methionine 0.251mg 0.032mg Khorasan wheat
Phenylalanine 0.772mg 0.081mg Khorasan wheat
Valine 0.687mg 0.103mg Khorasan wheat
Histidine 0.379mg 0.035mg Khorasan wheat
Trans Fat 0.005g 0g Potato
Saturated Fat 0.196g 0.025g Potato
Monounsaturated Fat 0.213g 0.002g Khorasan wheat
Polyunsaturated fat 0.621g 0.042g 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 Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
150%
Khorasan wheat
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 7.02g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.171g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 46)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.