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Saffron vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between saffron and khorasan wheat

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, potassium, and magnesium, yet khorasan wheat is higher in selenium, vitamin B1, vitamin B3, and fiber.
  • Saffron covers your daily manganese needs 1116% more than khorasan wheat.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Spices, saffron and Wheat, KAMUT khorasan, uncooked.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 more MagnesiumMagnesium +103.1%
Contains more CalciumCalcium +404.5%
Contains more PotassiumPotassium +327.8%
Contains more IronIron +194.4%
Contains more ManganeseManganese +938.7%
Contains more CopperCopper +54.3%
Contains more ZincZinc +237.6%
Contains more PhosphorusPhosphorus +44.4%
Contains less SodiumSodium -96.6%
Contains more SeleniumSelenium +1355.4%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B6Vitamin B6 +290%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +392.2%
Contains more Vitamin B3Vitamin B3 +336.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +174.6%
Contains more OtherOther +224.4%
Contains more ProteinProtein +27.2%
~equal in Carbs ~70.58g
~equal in Water ~11.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +101.4%
Contains more Poly. FatPolyunsaturated fat +232.9%
Contains less Sat. FatSaturated fat -87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Khorasan wheat DV% diff.
Manganese 28.408mg 2.735mg 1116%
Selenium 5.6µg 81.5µg 138%
Iron 11.1mg 3.77mg 92%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.259mg 58%
Potassium 1724mg 403mg 39%
Vitamin B1 0.115mg 0.566mg 38%
Magnesium 264mg 130mg 32%
Vitamin B3 1.46mg 6.375mg 31%
Fiber 3.9g 11.1g 29%
Zinc 1.09mg 3.68mg 24%
Folate 93µg 23%
Starch 52.41g 22%
Copper 0.328mg 0.506mg 20%
Vitamin B5 0.949mg 19%
Phosphorus 252mg 364mg 16%
Polyunsaturated fat 2.067g 0.621g 10%
Calcium 111mg 22mg 9%
Protein 11.43g 14.54g 6%
Vitamin B2 0.267mg 0.184mg 6%
Sodium 148mg 5mg 6%
Fats 5.85g 2.13g 6%
Saturated fat 1.586g 0.196g 6%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Vitamin A 27µg 1µg 3%
Carbs 65.37g 70.58g 2%
Vitamin K 1.8µg 2%
Monounsaturated fat 0.429g 0.213g 1%
Calories 310kcal 337kcal 1%
Net carbs 61.47g 59.48g N/A
Sugar 7.84g N/A
Trans fat 0g 0.005g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Saffron
35%
Khorasan wheat
Minerals Daily Need Coverage Score
479%
Saffron
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 143mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 30)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.