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  6. Wheat vs. Black pepper

Wheat vs. Black pepper — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Black pepper?

  • Wheat is richer in Selenium, Phosphorus, Vitamin B3, Zinc, and Vitamin B1, yet Black pepper is richer in Manganese, Copper, Iron, Calcium, and Potassium.
  • Black pepper's daily need coverage for Manganese is 424% higher.
  • Wheat has 18 times more Selenium than Black pepper. Wheat has 89.4µg of Selenium, while Black pepper has 4.9µg.

We used Wheat, durum and Spices, pepper, black types in this comparison.

Infographic

Wheat vs Black pepper 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
Wheat
4
:
6
Black pepper
Black pepper
Contains more Phosphorus +221.5%
Contains less Sodium -90%
Contains more Zinc +249.6%
Contains more Selenium +1724.5%
Contains more Calcium +1202.9%
Contains more Iron +175.9%
Contains more Magnesium +18.8%
Contains more Potassium +208.4%
Contains more Copper +140.5%
Contains more Manganese +323.4%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Phosphorus +221.5%
Contains less Sodium -90%
Contains more Zinc +249.6%
Contains more Selenium +1724.5%
Contains more Calcium +1202.9%
Contains more Iron +175.9%
Contains more Magnesium +18.8%
Contains more Potassium +208.4%
Contains more Copper +140.5%
Contains more Manganese +323.4%

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.
Wheat
Wheat
4
:
5
Black pepper
Black pepper
Contains more Vitamin B1 +288%
Contains more Vitamin B3 +489.5%
Contains more Vitamin B6 +44%
Contains more Folate +152.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B5 +49.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin B1 +288%
Contains more Vitamin B3 +489.5%
Contains more Vitamin B6 +44%
Contains more Folate +152.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B5 +49.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Black pepper
Black pepper
Contains more Protein +31.7%
Contains more Carbs +11.2%
Contains more Fats +32%
Contains more Water +13.9%
Contains more Other +458.4%
Wheat
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
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Protein +31.7%
Contains more Carbs +11.2%
Contains more Fats +32%
Contains more Water +13.9%
Contains more Other +458.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Black pepper
Black pepper
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +114.8%
Equal in Polyunsaturated fat - 0.998
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +114.8%
Equal in Polyunsaturated fat - 0.998

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Black pepper Opinion
Net carbs 71.13g 38.65g Wheat
Protein 13.68g 10.39g Wheat
Fats 2.47g 3.26g Black pepper
Carbs 71.13g 63.95g Wheat
Calories 339kcal 251kcal Wheat
Fructose 0.23g Black pepper
Sugar 0.64g Wheat
Fiber 25.3g Black pepper
Calcium 34mg 443mg Black pepper
Iron 3.52mg 9.71mg Black pepper
Magnesium 144mg 171mg Black pepper
Phosphorus 508mg 158mg Wheat
Potassium 431mg 1329mg Black pepper
Sodium 2mg 20mg Wheat
Zinc 4.16mg 1.19mg Wheat
Copper 0.553mg 1.33mg Black pepper
Manganese 3.012mg 12.753mg Black pepper
Selenium 89.4µg 4.9µg Wheat
Vitamin A 0IU 547IU Black pepper
Vitamin A RAE 0µg 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin B1 0.419mg 0.108mg Wheat
Vitamin B2 0.121mg 0.18mg Black pepper
Vitamin B3 6.738mg 1.143mg Wheat
Vitamin B5 0.935mg 1.399mg Black pepper
Vitamin B6 0.419mg 0.291mg Wheat
Folate 43µg 17µg Wheat
Vitamin K 163.7µg Black pepper
Tryptophan 0.176mg 0.058mg Wheat
Threonine 0.366mg 0.244mg Wheat
Isoleucine 0.533mg 0.366mg Wheat
Leucine 0.934mg 1.014mg Black pepper
Lysine 0.303mg 0.244mg Wheat
Methionine 0.221mg 0.096mg Wheat
Phenylalanine 0.681mg 0.446mg Wheat
Valine 0.594mg 0.547mg Wheat
Histidine 0.322mg 0.159mg Wheat
Saturated Fat 0.454g 1.392g Wheat
Monounsaturated Fat 0.344g 0.739g Black pepper
Polyunsaturated fat 0.978g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
60%
Black pepper
Minerals Daily Need Coverage Score
168%
Wheat
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.938g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.