Dates vs. Khorasan wheat — In-Depth Nutrition Comparison
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A recap on differences between dates and khorasan wheat
- 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.
Food varieties used in this article are Dates, deglet noor and Wheat, KAMUT khorasan, uncooked.
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.
| Contains more CalciumCalcium | +77.3% |
| Contains more PotassiumPotassium | +62.8% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +202.3% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +145.6% |
| Contains more ZincZinc | +1169% |
| Contains more PhosphorusPhosphorus | +487.1% |
| Contains more ManganeseManganese | +943.9% |
| Contains more SeleniumSelenium | +2616.7% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1120% |
| Contains more Vitamin B1Vitamin B1 | +988.5% |
| Contains more Vitamin B2Vitamin B2 | +178.8% |
| Contains more Vitamin B3Vitamin B3 | +400.4% |
| Contains more Vitamin B5Vitamin B5 | +61.1% |
| Contains more Vitamin B6Vitamin B6 | +57% |
| Contains more CholineCholine | +309.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3µg | 81.5µg | 143% |
| Manganese | 0.262mg | 2.735mg | 108% |
| Phosphorus | 62mg | 364mg | 43% |
| Vitamin B1 | 0.052mg | 0.566mg | 43% |
| Iron | 1.02mg | 3.77mg | 34% |
| Copper | 0.206mg | 0.506mg | 33% |
| Vitamin B3 | 1.274mg | 6.375mg | 32% |
| Zinc | 0.29mg | 3.68mg | 31% |
| Fructose | 19.56g | 0.11g | 24% |
| Protein | 2.45g | 14.54g | 24% |
| Starch | 52.41g | 22% | |
| Magnesium | 43mg | 130mg | 21% |
| Fiber | 8g | 11.1g | 12% |
| Vitamin B2 | 0.066mg | 0.184mg | 9% |
| Potassium | 656mg | 403mg | 7% |
| Vitamin B6 | 0.165mg | 0.259mg | 7% |
| Vitamin B5 | 0.589mg | 0.949mg | 7% |
| Folate | 19µg | 5% | |
| Choline | 6.3mg | 25.8mg | 4% |
| Vitamin E | 0.05mg | 0.61mg | 4% |
| Polyunsaturated fat | 0.019g | 0.621g | 4% |
| Calories | 282kcal | 337kcal | 3% |
| Fats | 0.39g | 2.13g | 3% |
| Calcium | 39mg | 22mg | 2% |
| Vitamin K | 2.7µg | 1.8µg | 1% |
| Carbs | 75.03g | 70.58g | 1% |
| Saturated fat | 0.032g | 0.196g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 59.48g | N/A |
| Sugar | 63.35g | 7.84g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.005g | N/A |
| Monounsaturated fat | 0.036g | 0.213g | 0% |
| Tryptophan | 0.012mg | 0.13mg | 0% |
| Threonine | 0.043mg | 0.442mg | 0% |
| Isoleucine | 0.049mg | 0.566mg | 0% |
| Leucine | 0.084mg | 1.112mg | 0% |
| Lysine | 0.066mg | 0.416mg | 0% |
| Methionine | 0.022mg | 0.251mg | 0% |
| Phenylalanine | 0.05mg | 0.772mg | 0% |
| Valine | 0.071mg | 0.687mg | 0% |
| Histidine | 0.032mg | 0.379mg | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more WaterWater | +85.5% |
| Contains more ProteinProtein | +493.5% |
| Contains more FatsFats | +446.2% |
~equal in
Carbs
~70.58g
~equal in
Other
~1.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +491.7% |
| Contains more Poly. FatPolyunsaturated fat | +3168.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more SucroseSucrose | +4234.5% |
| Contains more GlucoseGlucose | +3104.8% |
| Contains more FructoseFructose | +17681.8% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +5366.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
