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  6. Vegetable oil vs. Khorasan wheat

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

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Summary of differences between vegetable oil and khorasan wheat

  • Vegetable oil has more vitamin E; however, khorasan wheat is higher in selenium, manganese, copper, phosphorus, vitamin B1, iron, fiber, and vitamin B3.
  • Khorasan wheat covers your daily need for selenium, 148% more than vegetable oil.
  • Vegetable oil has 73 times more saturated fat than khorasan wheat. While vegetable oil has 14.367g of saturated fat, khorasan wheat has only 0.196g.
  • The glycemic index of khorasan wheat is higher.

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

Infographic

Vegetable 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% 4.9% 0% 0.55% 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 +2800%
Contains more CopperCopper +∞%
Contains more ZincZinc +18300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +2323%
Contains more Vitamin KVitamin K +1066.7%
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 +12800%
~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 Vegetable oil Khorasan wheat DV% diff.
Polyunsaturated fat 33.033g 0.621g 216%
Fats 100g 2.13g 151%
Selenium 0µg 81.5µg 148%
Monounsaturated fat 48.033g 0.213g 120%
Manganese 0mg 2.735mg 119%
Vitamin E 14.78mg 0.61mg 94%
Saturated fat 14.367g 0.196g 64%
Copper 0mg 0.506mg 56%
Phosphorus 0mg 364mg 52%
Vitamin B1 0mg 0.566mg 47%
Iron 0.13mg 3.77mg 46%
Fiber 0g 11.1g 44%
Vitamin B3 0mg 6.375mg 40%
Zinc 0.02mg 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 K 21µg 1.8µg 16%
Vitamin B2 0mg 0.184mg 14%
Potassium 0mg 403mg 12%
Choline 0.2mg 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 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

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +22450.7%
Contains more Poly. FatPolyunsaturated fat +5219.3%
Contains less Sat. FatSaturated fat -98.6%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.