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  6. Palm oil vs. Khorasan wheat

Palm oil vs. Khorasan wheat — In-Depth Nutrition Comparison

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Summary of differences between palm oil and khorasan wheat

  • Palm oil has more vitamin E; however, khorasan wheat is higher in selenium, copper, phosphorus, vitamin B1, iron, fiber, vitamin B3, and zinc.
  • Palm oil covers your daily need for saturated fat, 246% more than khorasan wheat.
  • Palm oil has 26 times more vitamin E than khorasan wheat. While palm oil has 15.94mg of vitamin E, khorasan wheat has only 0.61mg.
  • Khorasan wheat has less saturated fat.
  • The glycemic index of khorasan wheat is higher.

These are the specific foods used in this comparison Oil, palm and Wheat, KAMUT khorasan, uncooked.

Infographic

Palm oil vs Khorasan wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +37600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin EVitamin E +2513.1%
Contains more Vitamin KVitamin K +344.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +8500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Palm oil Khorasan wheat DV% diff.
Saturated fat 49.3g 0.196g 223%
Fats 100g 2.13g 151%
Selenium 0µg 81.5µg 148%
Manganese 2.735mg 119%
Vitamin E 15.94mg 0.61mg 102%
Monounsaturated fat 37g 0.213g 92%
Polyunsaturated fat 9.3g 0.621g 58%
Copper 0mg 0.506mg 56%
Phosphorus 0mg 364mg 52%
Vitamin B1 0mg 0.566mg 47%
Iron 0.01mg 3.77mg 47%
Fiber 0g 11.1g 44%
Vitamin B3 0mg 6.375mg 40%
Zinc 0mg 3.68mg 33%
Magnesium 0mg 130mg 31%
Protein 0g 14.54g 29%
Calories 884kcal 337kcal 27%
Carbs 0g 70.58g 24%
Starch 52.41g 22%
Vitamin B6 0mg 0.259mg 20%
Vitamin B5 0mg 0.949mg 19%
Vitamin B2 0mg 0.184mg 14%
Potassium 0mg 403mg 12%
Vitamin K 8µg 1.8µg 5%
Choline 0.3mg 25.8mg 5%
Calcium 0mg 22mg 2%
Net carbs 0g 59.48g N/A
Sugar 0g 7.84g N/A
Sodium 0mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0mg 0.13mg 0%
Threonine 0mg 0.442mg 0%
Isoleucine 0mg 0.566mg 0%
Leucine 0mg 1.112mg 0%
Lysine 0mg 0.416mg 0%
Methionine 0mg 0.251mg 0%
Phenylalanine 0mg 0.772mg 0%
Valine 0mg 0.687mg 0%
Histidine 0mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +4594.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +17270.9%
Contains more Poly. FatPolyunsaturated fat +1397.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.