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Butterbur vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between butterbur and wheat

  • Butterbur is higher in potassium and calcium, yet wheat is higher in selenium, manganese, iron, phosphorus, zinc, vitamin B3, copper, and magnesium.
  • Wheat covers your daily selenium needs 56% more than butterbur.
  • Butterbur contains 11 times more calcium than wheat. While butterbur contains 103mg of calcium, wheat contains only 9mg.

Food varieties used in this article are Butterbur, (fuki), raw and Wheat, KAMUT khorasan, cooked.

Infographic

Butterbur vs Wheat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1044.4%
Contains more PotassiumPotassium +299.4%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +242.9%
Contains more IronIron +1660%
Contains more CopperCopper +101%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +1125%
Contains more ManganeseManganese +275.9%
Contains more SeleniumSelenium +3444.4%

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.
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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Wheat
Wheat
4
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1052.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Butterbur Wheat DV% diff.
Selenium 0.9µg 31.9µg 56%
Vitamin C 31.5mg 35%
Manganese 0.274mg 1.03mg 33%
Iron 0.1mg 1.76mg 21%
Phosphorus 12mg 147mg 19%
Fiber 4.3g 17%
Zinc 0.16mg 1.84mg 15%
Potassium 655mg 164mg 14%
Vitamin B3 0.2mg 2.305mg 13%
Copper 0.103mg 0.207mg 12%
Protein 0.39g 5.71g 11%
Calcium 103mg 9mg 9%
Carbs 3.61g 27.6g 8%
Magnesium 14mg 48mg 8%
Calories 14kcal 132kcal 6%
Vitamin B1 0.02mg 0.095mg 6%
Vitamin E 0.24mg 2%
Vitamin B6 0.096mg 0.07mg 2%
Polyunsaturated fat 0.243g 2%
Fats 0.04g 0.83g 1%
Vitamin B2 0.02mg 0.03mg 1%
Vitamin B5 0.032mg 1%
Protein per 100 calories 2.8g 4.3g N/A
Calories per 10 g protein 359kcal 231kcal N/A
Weight per 100 calories 714g 76g N/A
Net carbs 3.61g 23.3g N/A
Sugar 3.07g N/A
Sodium 7mg 8mg 0%
Vitamin A 3µg 0%
Folate 10µg 11µg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.077g 0%
Monounsaturated fat 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +45%
Contains more OtherOther +114.7%
Contains more ProteinProtein +1364.1%
Contains more FatsFats +1975%
Contains more CarbsCarbs +664.5%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.