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  6. Table salt vs. Wheat

Table salt vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Table salt and Wheat?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Iron, Fiber, Zinc, Vitamin B3, and Magnesium than Table salt.
  • Table salt's daily need coverage for Sodium is 1685% higher.
  • Wheat is lower in Sodium.

We used Salt, table and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Table salt vs 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Wheat
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 CalciumCalcium +166.7%
Contains more MagnesiumMagnesium +4700%
Contains more PotassiumPotassium +1950%
Contains more IronIron +433.3%
Contains more CopperCopper +590%
Contains more ZincZinc +1740%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +930%
Contains more SeleniumSelenium +31800%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wheat
Wheat
7
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Wheat
Wheat
4
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 OtherOther +14576.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32490%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Wheat Opinion
Calories 0kcal 132kcal Wheat
Protein 0g 5.71g Wheat
Fats 0g 0.83g Wheat
Net carbs 0g 23.3g Wheat
Carbs 0g 27.6g Wheat
Magnesium 1mg 48mg Wheat
Calcium 24mg 9mg Table salt
Potassium 8mg 164mg Wheat
Iron 0.33mg 1.76mg Wheat
Sugar 0g 3.07g Table salt
Fiber 0g 4.3g Wheat
Copper 0.03mg 0.207mg Wheat
Zinc 0.1mg 1.84mg Wheat
Phosphorus 0mg 147mg Wheat
Sodium 38758mg 8mg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0mg 0.24mg Wheat
Manganese 0.1mg 1.03mg Wheat
Selenium 0.1µg 31.9µg Wheat
Vitamin B1 0mg 0.095mg Wheat
Vitamin B2 0mg 0.03mg Wheat
Vitamin B3 0mg 2.305mg Wheat
Vitamin B6 0mg 0.07mg Wheat
Folate 0µg 11µg Wheat
Trans Fat 0g 0.002g Table salt
Saturated Fat 0g 0.077g Table salt
Monounsaturated Fat 0g 0.084g Wheat
Polyunsaturated fat 0g 0.243g Wheat
Tryptophan 0mg 0.051mg Wheat
Threonine 0mg 0.172mg Wheat
Isoleucine 0mg 0.22mg Wheat
Leucine 0mg 0.432mg Wheat
Lysine 0mg 0.161mg Wheat
Methionine 0mg 0.097mg Wheat
Phenylalanine 0mg 0.3mg Wheat
Valine 0mg 0.267mg Wheat
Histidine 0mg 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
8%
Wheat
Minerals Daily Need Coverage Score
510%
Table salt
61%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 38750mg)
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 50)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.