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Wheat vs. Babassu oil — In-Depth Nutrition Comparison

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Significant differences between wheat and babassu oil

  • The amount of selenium, phosphorus, iron, vitamin B3, zinc, vitamin B1, magnesium, vitamin B6, and vitamin B5 in wheat is higher than in babassu oil.
  • Babassu oil covers your daily saturated fat needs 404% more than wheat .
  • Wheat contains less saturated fat.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of babassu oil is 0.

Specific food types used in this comparison are Wheat, durum and Oil, babassu.

Infographic

Wheat  vs Babassu oil 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 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 382% 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +3948.6%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +3214%
Contains more Poly. FatPolyunsaturated fat +63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Babassu oil DV% diff.
Saturated fat 0.454g 81.2g 367%
Selenium 89.4µg 0µg 163%
Fats 2.47g 100g 150%
Manganese 3.012mg 131%
Vitamin E 19.1mg 127%
Phosphorus 508mg 0mg 73%
Copper 0.553mg 61%
Iron 3.52mg 0mg 44%
Vitamin B3 6.738mg 0mg 42%
Zinc 4.16mg 0mg 38%
Vitamin B1 0.419mg 0mg 35%
Magnesium 144mg 0mg 34%
Vitamin B6 0.419mg 0mg 32%
Monounsaturated fat 0.344g 11.4g 28%
Protein 13.68g 0g 27%
Calories 339kcal 884kcal 27%
Carbs 71.13g 0g 24%
Vitamin B5 0.935mg 0mg 19%
Potassium 431mg 0mg 13%
Folate 43µg 0µg 11%
Vitamin B2 0.121mg 0mg 9%
Polyunsaturated fat 0.978g 1.6g 4%
Calcium 34mg 0mg 3%
Net carbs 71.13g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.176mg 0mg 0%
Threonine 0.366mg 0mg 0%
Isoleucine 0.533mg 0mg 0%
Leucine 0.934mg 0mg 0%
Lysine 0.303mg 0mg 0%
Methionine 0.221mg 0mg 0%
Phenylalanine 0.681mg 0mg 0%
Valine 0.594mg 0mg 0%
Histidine 0.322mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Babassu oil
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
29%
Babassu oil
Minerals Daily Need Coverage Score
168%
Wheat
0%
Babassu oil

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 80.746g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.1)
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 contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.