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Fast food vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between fast food and wheat

  • Fast food has more vitamin B12 and vitamin B2; however, wheat is higher in selenium, manganese, phosphorus, copper, magnesium, vitamin B6, and zinc.
  • Wheat covers your daily need for selenium, 126% more than fast food.
  • Wheat has less saturated fat.
  • The glycemic index of fast food is higher.

These are the specific foods used in this comparison Fast foods, hamburger; single, regular patty; plain and Wheat, durum.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +82.4%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +15%
Contains more CopperCopper +357%
Contains more ZincZinc +65.1%
Contains more PhosphorusPhosphorus +279.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +743.7%
Contains more SeleniumSelenium +340.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +97.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +386.2%
Contains more WaterWater +251.5%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1305.5%
Contains more Poly. FatPolyunsaturated fat +71.8%
Contains less Sat. FatSaturated fat -89.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Wheat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fast food Wheat DV% diff.
Selenium 20.3µg 89.4µg 126%
Manganese 0.357mg 3.012mg 115%
Phosphorus 134mg 508mg 53%
Copper 0.121mg 0.553mg 48%
Vitamin B12 0.89µg 0µg 37%
Magnesium 27mg 144mg 28%
Vitamin B2 0.363mg 0.121mg 19%
Saturated fat 4.493g 0.454g 18%
Vitamin B6 0.212mg 0.419mg 16%
Fats 12.01g 2.47g 15%
Zinc 2.52mg 4.16mg 15%
Sodium 331mg 2mg 14%
Carbs 31.5g 71.13g 13%
Cholesterol 33mg 0mg 11%
Monounsaturated fat 4.835g 0.344g 11%
Vitamin B1 0.317mg 0.419mg 9%
Starch 22.87g 9%
Folate 80µg 43µg 9%
Vitamin B5 0.53mg 0.935mg 8%
Fiber 1.7g 7%
Potassium 197mg 431mg 7%
Vitamin B3 5.617mg 6.738mg 7%
Choline 34.4mg 6%
Iron 3.06mg 3.52mg 6%
Protein 16.52g 13.68g 6%
Polyunsaturated fat 1.68g 0.978g 5%
Vitamin K 4.9µg 4%
Vitamin E 0.38mg 3%
Calcium 62mg 34mg 3%
Fructose 2.27g 3%
Calories 297kcal 339kcal 2%
Vitamin A 9µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 29.8g 71.13g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.176mg 0%
Threonine 0.46mg 0.366mg 0%
Isoleucine 0.642mg 0.533mg 0%
Leucine 1.13mg 0.934mg 0%
Lysine 0.785mg 0.303mg 0%
Methionine 0.306mg 0.221mg 0%
Phenylalanine 0.67mg 0.681mg 0%
Valine 0.728mg 0.594mg 0%
Histidine 0.402mg 0.322mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Fast food
34%
Wheat
Minerals Daily Need Coverage Score
54%
Fast food
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 4.039g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.