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  6. Wheat vs. Grape seed oil

Wheat vs. Grape seed oil — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Grape seed oil

  • Grape seed oil has less Selenium, Phosphorus, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, Vitamin B6, and Vitamin B5 than Wheat .
  • Wheat covers your daily need of Selenium 163% more than Grape seed oil.
  • Wheat has less Saturated Fat.

These are the specific foods used in this comparison Wheat, durum and Oil, grapeseed.

Infographic

Wheat vs Grape seed 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.
Wheat
Wheat
9
:
1
Grape seed oil
Grape seed oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Grape seed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Wheat
Wheat
7
:
1
Grape seed oil
Grape seed oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Grape seed oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 577% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Grape seed oil
Grape seed oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +3948.6%
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
Grape seed oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +3948.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Grape seed oil
Grape seed oil
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +4580.2%
Contains more Polyunsaturated fat +7047.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Grape seed oil
10% 17% 73%
Saturated Fat: 9.6 g
Monounsaturated Fat: 16.1 g
Polyunsaturated fat: 69.9 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +4580.2%
Contains more Polyunsaturated fat +7047.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Grape seed 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 Grape seed oil Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 0g Wheat
Fats 2.47g 100g Grape seed oil
Carbs 71.13g 0g Wheat
Calories 339kcal 884kcal Grape seed oil
Calcium 34mg 0mg Wheat
Iron 3.52mg 0mg Wheat
Magnesium 144mg 0mg Wheat
Phosphorus 508mg 0mg Wheat
Potassium 431mg 0mg Wheat
Sodium 2mg 0mg Grape seed oil
Zinc 4.16mg 0mg Wheat
Copper 0.553mg Wheat
Manganese 3.012mg Wheat
Selenium 89.4µg 0µg Wheat
Vitamin E 28.8mg Grape seed oil
Vitamin B1 0.419mg 0mg Wheat
Vitamin B2 0.121mg 0mg Wheat
Vitamin B3 6.738mg 0mg Wheat
Vitamin B5 0.935mg 0mg Wheat
Vitamin B6 0.419mg 0mg Wheat
Folate 43µg 0µg Wheat
Tryptophan 0.176mg 0mg Wheat
Threonine 0.366mg 0mg Wheat
Isoleucine 0.533mg 0mg Wheat
Leucine 0.934mg 0mg Wheat
Lysine 0.303mg 0mg Wheat
Methionine 0.221mg 0mg Wheat
Phenylalanine 0.681mg 0mg Wheat
Valine 0.594mg 0mg Wheat
Histidine 0.322mg 0mg Wheat
Saturated Fat 0.454g 9.6g Wheat
Monounsaturated Fat 0.344g 16.1g Grape seed oil
Polyunsaturated fat 0.978g 69.9g Grape seed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Grape seed oil
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
48%
Grape seed oil
Minerals Daily Need Coverage Score
168%
Wheat
0%
Grape seed 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 - 9.146g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
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?
Grape seed oil
Grape seed oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed 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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.