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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.
  • Black pepper has a lower glycemic index than wheat .

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.
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more ZincZinc +249.6%
Contains more PhosphorusPhosphorus +221.5%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +1724.5%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +1202.9%
Contains more PotassiumPotassium +208.4%
Contains more IronIron +175.9%
Contains more CopperCopper +140.5%
Contains more ManganeseManganese +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.
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B1Vitamin B1 +288%
Contains more Vitamin B3Vitamin B3 +489.5%
Contains more Vitamin B6Vitamin B6 +44%
Contains more FolateFolate +152.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B5Vitamin B5 +49.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Black pepper DV% diff.
Manganese 3.012mg 12.753mg 424%
Selenium 89.4µg 4.9µg 154%
Vitamin K 163.7µg 136%
Fiber 25.3g 101%
Copper 0.553mg 1.33mg 86%
Iron 3.52mg 9.71mg 77%
Phosphorus 508mg 158mg 50%
Calcium 34mg 443mg 41%
Vitamin B3 6.738mg 1.143mg 35%
Zinc 4.16mg 1.19mg 27%
Vitamin B1 0.419mg 0.108mg 26%
Potassium 431mg 1329mg 26%
Vitamin B6 0.419mg 0.291mg 10%
Vitamin B5 0.935mg 1.399mg 9%
Protein 13.68g 10.39g 7%
Vitamin E 1.04mg 7%
Folate 43µg 17µg 7%
Magnesium 144mg 171mg 6%
Vitamin B2 0.121mg 0.18mg 5%
Saturated fat 0.454g 1.392g 4%
Calories 339kcal 251kcal 4%
Vitamin A 0µg 27µg 3%
Carbs 71.13g 63.95g 2%
Choline 11.3mg 2%
Sodium 2mg 20mg 1%
Fats 2.47g 3.26g 1%
Monounsaturated fat 0.344g 0.739g 1%
Net carbs 71.13g 38.65g N/A
Sugar 0.64g N/A
Polyunsaturated fat 0.978g 0.998g 0%
Tryptophan 0.176mg 0.058mg 0%
Threonine 0.366mg 0.244mg 0%
Isoleucine 0.533mg 0.366mg 0%
Leucine 0.934mg 1.014mg 0%
Lysine 0.303mg 0.244mg 0%
Methionine 0.221mg 0.096mg 0%
Phenylalanine 0.681mg 0.446mg 0%
Valine 0.594mg 0.547mg 0%
Histidine 0.322mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

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
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 ProteinProtein +31.7%
Contains more CarbsCarbs +11.2%
Contains more FatsFats +32%
Contains more WaterWater +13.9%
Contains more OtherOther +458.4%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +114.8%
~equal in Polyunsaturated fat ~0.998g

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.