Vegetable vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between vegetable and khorasan wheat

Vegetable has more vitamin A; however, khorasan wheat has more selenium, manganese, copper, phosphorus, vitamin B1, iron, vitamin B3, zinc, and fiber.
Khorasan wheat's daily need coverage for selenium is 148% more.
Vegetable has 428 times more vitamin A than khorasan wheat. Vegetable has 4277IU of vitamin A, while khorasan wheat has 10IU.
Vegetable has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, uncooked.

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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.

Vegetable

Khorasan wheat

Contains more CalciumCalcium

+13.6%

Contains more MagnesiumMagnesium	+490.9%
Contains more PotassiumPotassium	+138.5%
Contains more IronIron	+359.8%
Contains more CopperCopper	+509.6%
Contains more ZincZinc	+651%
Contains more PhosphorusPhosphorus	+613.7%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+621.6%
Contains more SeleniumSelenium	+27066.7%

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.

Vegetable

Khorasan wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+21300%
Contains more Vitamin KVitamin K	+1205.6%
Contains more FolateFolate	+∞%

Contains more Vitamin EVitamin E	+60.5%
Contains more Vitamin B1Vitamin B1	+697.2%
Contains more Vitamin B2Vitamin B2	+53.3%
Contains more Vitamin B3Vitamin B3	+649.1%
Contains more Vitamin B5Vitamin B5	+528.5%
Contains more Vitamin B6Vitamin B6	+250%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Choline ~25.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.3µg	81.5µg	148%
Manganese	0.379mg	2.735mg	102%
Copper	0.083mg	0.506mg	47%
Phosphorus	51mg	364mg	45%
Vitamin B1	0.071mg	0.566mg	41%
Iron	0.82mg	3.77mg	37%
Vitamin B3	0.851mg	6.375mg	35%
Zinc	0.49mg	3.68mg	29%
Fiber	4.4g	11.1g	27%
Magnesium	22mg	130mg	26%
Vitamin A	214µg	1µg	24%
Protein	2.86g	14.54g	23%
Starch		52.41g	22%
Carbs	13.09g	70.58g	19%
Vitamin K	23.5µg	1.8µg	18%
Vitamin B5	0.151mg	0.949mg	16%
Vitamin B6	0.074mg	0.259mg	14%
Calories	65kcal	337kcal	14%
Potassium	169mg	403mg	7%
Folate	19µg		5%
Vitamin B2	0.12mg	0.184mg	5%
Polyunsaturated fat	0.072g	0.621g	4%
Vitamin C	3.2mg	0mg	4%
Fats	0.15g	2.13g	3%
Vitamin E	0.38mg	0.61mg	2%
Monounsaturated fat	0.01g	0.213g	1%
Saturated fat	0.031g	0.196g	1%
Sodium	35mg	5mg	1%
Net carbs	8.69g	59.48g	N/A
Calcium	25mg	22mg	0%
Sugar	3.12g	7.84g	N/A
Trans fat	0g	0.005g	N/A
Choline	24.1mg	25.8mg	0%
Tryptophan	0.029mg	0.13mg	0%
Threonine	0.115mg	0.442mg	0%
Isoleucine	0.139mg	0.566mg	0%
Leucine	0.19mg	1.112mg	0%
Lysine	0.17mg	0.416mg	0%
Methionine	0.034mg	0.251mg	0%
Phenylalanine	0.12mg	0.772mg	0%
Valine	0.149mg	0.687mg	0%
Histidine	0.073mg	0.379mg	0%
Fructose		0.11g	0%
Omega-3 - ALA		0.048g	N/A