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Wheat vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on the differences between wheat and chicken meat

  • Wheat is higher than chicken meat in manganese, selenium, copper, phosphorus, vitamin B1, magnesium, iron, and zinc.
  • Wheat covers your daily manganese needs 130% more than chicken meat.
  • Wheat contains 8 times more copper than chicken meat. While wheat contains 0.553mg of copper, chicken meat contains only 0.066mg.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Wheat, durum and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Wheat vs Chicken meat 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
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +526.1%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +93.3%
Contains more IronIron +179.4%
Contains more CopperCopper +737.9%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +179.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +14960%
Contains more SeleniumSelenium +274.1%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +565.1%
Contains more FolateFolate +760%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Wheat Chicken meat DV% diff.
Manganese 3.012mg 0.02mg 130%
Selenium 89.4µg 23.9µg 119%
Copper 0.553mg 0.066mg 54%
Phosphorus 508mg 182mg 47%
Vitamin B1 0.419mg 0.063mg 30%
Magnesium 144mg 23mg 29%
Cholesterol 0mg 88mg 29%
Iron 3.52mg 1.26mg 28%
Protein 13.68g 27.3g 27%
Carbs 71.13g 0g 24%
Zinc 4.16mg 1.94mg 20%
Fats 2.47g 13.6g 17%
Saturated fat 0.454g 3.79g 15%
Vitamin B12 0µg 0.3µg 13%
Polyunsaturated fat 0.978g 2.97g 13%
Monounsaturated fat 0.344g 5.34g 12%
Choline 65.9mg 12%
Vitamin B3 6.738mg 8.487mg 11%
Folate 43µg 5µg 10%
Potassium 431mg 223mg 6%
Calories 339kcal 239kcal 5%
Vitamin A 0µg 48µg 5%
Vitamin B2 0.121mg 0.168mg 4%
Sodium 2mg 82mg 3%
Vitamin B5 0.935mg 1.03mg 2%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Calcium 34mg 15mg 2%
Vitamin B6 0.419mg 0.4mg 1%
Net carbs 71.13g 0g N/A
Vitamin D 0IU 2IU 0%
Tryptophan 0.176mg 0.305mg 0%
Threonine 0.366mg 1.128mg 0%
Isoleucine 0.533mg 1.362mg 0%
Leucine 0.934mg 1.986mg 0%
Lysine 0.303mg 2.223mg 0%
Methionine 0.221mg 0.726mg 0%
Phenylalanine 0.681mg 1.061mg 0%
Valine 0.594mg 1.325mg 0%
Histidine 0.322mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-608.6%
Contains more ProteinProtein +99.6%
Contains more FatsFats +450.6%
Contains more WaterWater +443.4%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1452.3%
Contains more Poly. FatPolyunsaturated fat +203.7%

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.