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  6. Wheat vs. Juice

Wheat vs. Juice — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Juice?

  • Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Iron, Zinc, Magnesium, and Vitamin B5, yet Juice is richer in Vitamin B2, and Vitamin C.
  • Wheat 's daily need coverage for Selenium is 163% higher.
  • Wheat has 430 times more Manganese than Juice. Wheat has 3.012mg of Manganese, while Juice has 0.007mg.

We used Wheat, durum and Beverages, Orange juice drink types in this comparison.

Infographic

Wheat vs Juice 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
:
0
Juice
Juice
Contains more Calcium +1600%
Contains more Iron +3100%
Contains more Magnesium +4700%
Contains more Phosphorus +12600%
Contains more Potassium +926.2%
Contains more Zinc +20700%
Contains more Copper +2972.2%
Contains more Manganese +42928.6%
Contains more Selenium +∞%
Equal in Sodium - 2
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Contains more Calcium +1600%
Contains more Iron +3100%
Contains more Magnesium +4700%
Contains more Phosphorus +12600%
Contains more Potassium +926.2%
Contains more Zinc +20700%
Contains more Copper +2972.2%
Contains more Manganese +42928.6%
Contains more Selenium +∞%
Equal in Sodium - 2

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
5
:
6
Juice
Juice
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B5 +1458.3%
Contains more Folate +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B6 +19.3%
Equal in Vitamin B1 - 0.38
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%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B5 +1458.3%
Contains more Folate +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +255.4%
Contains more Vitamin B6 +19.3%
Equal in Vitamin B1 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Juice
Juice
Contains more Protein +6740%
Contains more Fats +∞%
Contains more Carbs +430.4%
Contains more Other +836.8%
Contains more Water +687.9%
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
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more Protein +6740%
Contains more Fats +∞%
Contains more Carbs +430.4%
Contains more Other +836.8%
Contains more Water +687.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Juice
Juice
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +9680%
Contains less Saturated Fat -100%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +9680%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Juice Opinion
Net carbs 71.13g 13.21g Wheat
Protein 13.68g 0.2g Wheat
Fats 2.47g 0g Wheat
Carbs 71.13g 13.41g Wheat
Calories 339kcal 54kcal Wheat
Sugar 9.36g Wheat
Fiber 0.2g Juice
Calcium 34mg 2mg Wheat
Iron 3.52mg 0.11mg Wheat
Magnesium 144mg 3mg Wheat
Phosphorus 508mg 4mg Wheat
Potassium 431mg 42mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 0.02mg Wheat
Copper 0.553mg 0.018mg Wheat
Manganese 3.012mg 0.007mg Wheat
Selenium 89.4µg 0µg Wheat
Vitamin A 0IU 44IU Juice
Vitamin A RAE 0µg 2µg Juice
Vitamin E 0.02mg Juice
Vitamin C 0mg 15mg Juice
Vitamin B1 0.419mg 0.38mg Wheat
Vitamin B2 0.121mg 0.43mg Juice
Vitamin B3 6.738mg 5mg Wheat
Vitamin B5 0.935mg 0.06mg Wheat
Vitamin B6 0.419mg 0.5mg Juice
Folate 43µg 4µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0g Juice
Monounsaturated Fat 0.344g 0.01g Wheat
Polyunsaturated fat 0.978g 0.01g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
39%
Juice
Minerals Daily Need Coverage Score
168%
Wheat
2%
Juice

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 9.36g)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.454g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (50)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.