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Wheat vs. Crateva religiosa — In-Depth Nutrition Comparison

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Summary of differences between wheat and crateva religiosa

  • Wheat has more manganese, phosphorus, copper, zinc, magnesium, and iron; however, crateva religiosa is higher in vitamin C.
  • Wheat covers your daily need for manganese, 123% more than crateva religiosa.
  • Wheat has 13 times more zinc than crateva religiosa. While wheat has 4.16mg of zinc, crateva religiosa has only 0.31mg.

These are the specific foods used in this comparison Wheat, durum and Abiyuch, raw.

Infographic

Wheat  vs Crateva religiosa 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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +118.6%
Contains more CopperCopper +870.2%
Contains more ZincZinc +1241.9%
Contains more PhosphorusPhosphorus +980.9%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1554.9%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +812%
Contains more FatsFats +2370%
Contains more CarbsCarbs +304.1%
Contains more OtherOther +97.8%
Contains more WaterWater +630.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Crateva religiosa DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 0.182mg 123%
Phosphorus 508mg 47mg 66%
Vitamin C 0mg 54.1mg 60%
Copper 0.553mg 0.057mg 55%
Vitamin B3 6.738mg 42%
Vitamin B1 0.419mg 35%
Zinc 4.16mg 0.31mg 35%
Vitamin B6 0.419mg 32%
Magnesium 144mg 24mg 29%
Protein 13.68g 1.5g 24%
Iron 3.52mg 1.61mg 24%
Fiber 5.3g 21%
Vitamin B5 0.935mg 19%
Carbs 71.13g 17.6g 18%
Calories 339kcal 69kcal 14%
Folate 43µg 11%
Vitamin B2 0.121mg 9%
Polyunsaturated fat 0.978g 7%
Fructose 3.8g 5%
Potassium 431mg 304mg 4%
Fats 2.47g 0.1g 4%
Calcium 34mg 8mg 3%
Saturated fat 0.454g 0.014g 2%
Sodium 2mg 20mg 1%
Vitamin A 0µg 5µg 1%
Monounsaturated fat 0.344g 1%
Net carbs 71.13g 12.3g N/A
Sugar 8.55g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Crateva religiosa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
14%
Crateva religiosa
Minerals Daily Need Coverage Score
168%
Wheat
18%
Crateva religiosa

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 8.55g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.44g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 50)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.