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Wheat vs. Fruit salad — In-Depth Nutrition Comparison

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How are wheat and fruit salad different?

  • Wheat has more manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, magnesium, vitamin B6, and vitamin B5 than fruit salad.
  • Daily need coverage for manganese for wheat is 124% higher.
  • Wheat contains 38 times more vitamin B1 than fruit salad. While wheat contains 0.419mg of vitamin B1, fruit salad contains only 0.011mg.

Wheat, durum and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Wheat  vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +271.6%
Contains more IronIron +1308%
Contains more CopperCopper +1006%
Contains more ZincZinc +2871.4%
Contains more PhosphorusPhosphorus +3528.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1894.7%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +3709.1%
Contains more Vitamin B2Vitamin B2 +764.3%
Contains more Vitamin B3Vitamin B3 +1792.7%
Contains more Vitamin B5Vitamin B5 +1664.2%
Contains more Vitamin B6Vitamin B6 +1451.9%
Contains more FolateFolate +1333.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2582.4%
Contains more FatsFats +8133.3%
Contains more CarbsCarbs +445.1%
Contains more OtherOther +584.6%
Contains more WaterWater +687.5%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +6780%
Contains more Poly. FatPolyunsaturated fat +8790.9%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Fruit salad DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 0.151mg 124%
Phosphorus 508mg 14mg 71%
Copper 0.553mg 0.05mg 56%
Iron 3.52mg 0.25mg 41%
Vitamin B3 6.738mg 0.356mg 40%
Zinc 4.16mg 0.14mg 37%
Vitamin B1 0.419mg 0.011mg 34%
Magnesium 144mg 8mg 32%
Vitamin B6 0.419mg 0.027mg 30%
Protein 13.68g 0.51g 26%
Carbs 71.13g 13.05g 19%
Vitamin B5 0.935mg 0.053mg 18%
Calories 339kcal 50kcal 14%
Folate 43µg 3µg 10%
Potassium 431mg 116mg 9%
Vitamin B2 0.121mg 0.014mg 8%
Polyunsaturated fat 0.978g 0.011g 6%
Fiber 1g 4%
Vitamin C 0mg 3.3mg 4%
Fats 2.47g 0.03g 4%
Vitamin A 0µg 30µg 3%
Calcium 34mg 11mg 2%
Saturated fat 0.454g 0.004g 2%
Monounsaturated fat 0.344g 0.005g 1%
Net carbs 71.13g 12.05g N/A
Sodium 2mg 5mg 0%
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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
168%
Wheat
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
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 Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.45g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.