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Hominy vs. Wheat — In-Depth Nutrition Comparison

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How are hominy and wheat different?

  • Wheat has more selenium, manganese, copper, phosphorus, iron, vitamin B3, vitamin B1, magnesium, and fiber than hominy.
  • Daily need coverage for selenium for wheat is 53% higher.
  • Hominy contains 43 times more sodium than wheat. While hominy contains 345mg of sodium, wheat contains only 8mg.

Hominy, canned, white and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Hominy 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.
Hominy
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Wheat
9
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 MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1722.2%
Contains more IronIron +183.9%
Contains more CopperCopper +590%
Contains more ZincZinc +75.2%
Contains more PhosphorusPhosphorus +320%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1371.4%
Contains more SeleniumSelenium +963.3%
~equal in Calcium ~9mg

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.
Hominy
3
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% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
Wheat
6
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +3066.7%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +6884.8%
Contains more Vitamin B6Vitamin B6 +1300%
Contains more FolateFolate +1000%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hominy Wheat DV% diff.
Selenium 3µg 31.9µg 53%
Manganese 0.07mg 1.03mg 42%
Copper 0.03mg 0.207mg 20%
Phosphorus 35mg 147mg 16%
Sodium 345mg 8mg 15%
Iron 0.62mg 1.76mg 14%
Vitamin B3 0.033mg 2.305mg 14%
Vitamin B1 0.003mg 0.095mg 8%
Magnesium 16mg 48mg 8%
Protein 1.48g 5.71g 8%
Fiber 2.5g 4.3g 7%
Zinc 1.05mg 1.84mg 7%
Potassium 9mg 164mg 5%
Vitamin B6 0.005mg 0.07mg 5%
Carbs 14.26g 27.6g 4%
Vitamin B5 0.154mg 3%
Folate 1µg 11µg 3%
Calories 72kcal 132kcal 3%
Vitamin B2 0.006mg 0.03mg 2%
Vitamin E 0.05mg 0.24mg 1%
Choline 3.1mg 1%
Polyunsaturated fat 0.399g 0.243g 1%
Fats 0.88g 0.83g 0%
Net carbs 11.76g 23.3g N/A
Calcium 10mg 9mg 0%
Sugar 1.82g 3.07g N/A
Vitamin K 0.2µg 0%
Trans fat 0.002g N/A
Saturated fat 0.123g 0.077g 0%
Monounsaturated fat 0.231g 0.084g 0%
Tryptophan 0.008mg 0.051mg 0%
Threonine 0.05mg 0.172mg 0%
Isoleucine 0.058mg 0.22mg 0%
Leucine 0.202mg 0.432mg 0%
Lysine 0.033mg 0.161mg 0%
Methionine 0.031mg 0.097mg 0%
Phenylalanine 0.076mg 0.3mg 0%
Valine 0.077mg 0.267mg 0%
Histidine 0.045mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
3
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Wheat
2
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 +26.6%
Contains more OtherOther +25%
Contains more ProteinProtein +285.8%
Contains more CarbsCarbs +93.5%
~equal in Fats ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
2
16% 31% 53%
Saturated fat: Sat. Fat 0.123 g
Monounsaturated fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains less Sat. FatSaturated fat -37.4%

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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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.