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Wheat vs. Succotash — In-Depth Nutrition Comparison

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Differences between wheat and succotash

  • Succotash contains less selenium, manganese, phosphorus, copper, zinc, vitamin B3, magnesium, vitamin B6, iron, and vitamin B1 than wheat .
  • Wheat 's daily need coverage for selenium is 161% higher.
  • Succotash contains 7 times less zinc than wheat . Wheat contains 4.16mg of zinc, while succotash contains 0.61mg.

The food types used in this comparison are Wheat, durum and Succotash, (corn and limas), raw.

Infographic

Wheat  vs Succotash infographic
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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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +16.8%
Contains more IronIron +92.3%
Contains more CopperCopper +197.3%
Contains more ZincZinc +582%
Contains more PhosphorusPhosphorus +349.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +337.8%
Contains more SeleniumSelenium +14800%

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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin B1Vitamin B1 +101.4%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B3Vitamin B3 +324.6%
Contains more Vitamin B5Vitamin B5 +630.5%
Contains more Vitamin B6Vitamin B6 +222.3%
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 Folate ~40µg
~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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +172%
Contains more FatsFats +142.2%
Contains more CarbsCarbs +263.1%
Contains more OtherOther +41.3%
Contains more WaterWater +568.2%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +73.7%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -58.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Succotash DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.688mg 101%
Phosphorus 508mg 113mg 56%
Copper 0.553mg 0.186mg 41%
Vitamin B3 6.738mg 1.587mg 32%
Zinc 4.16mg 0.61mg 32%
Magnesium 144mg 48mg 23%
Vitamin B6 0.419mg 0.13mg 22%
Iron 3.52mg 1.83mg 21%
Vitamin B1 0.419mg 0.208mg 18%
Vitamin C 0mg 15.1mg 17%
Carbs 71.13g 19.59g 17%
Protein 13.68g 5.03g 17%
Vitamin B5 0.935mg 0.128mg 16%
Fiber 3.8g 15%
Calories 339kcal 99kcal 12%
Polyunsaturated fat 0.978g 0.489g 3%
Vitamin B2 0.121mg 0.082mg 3%
Fats 2.47g 1.02g 2%
Vitamin A 0µg 15µg 2%
Calcium 34mg 18mg 2%
Potassium 431mg 369mg 2%
Folate 43µg 40µg 1%
Saturated fat 0.454g 0.19g 1%
Net carbs 71.13g 15.79g N/A
Sodium 2mg 4mg 0%
Monounsaturated fat 0.344g 0.198g 0%
Tryptophan 0.176mg 0.056mg 0%
Threonine 0.366mg 0.209mg 0%
Isoleucine 0.533mg 0.284mg 0%
Leucine 0.934mg 0.443mg 0%
Lysine 0.303mg 0.295mg 0%
Methionine 0.221mg 0.068mg 0%
Phenylalanine 0.681mg 0.243mg 0%
Valine 0.594mg 0.306mg 0%
Histidine 0.322mg 0.16mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Succotash
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
17%
Succotash
Minerals Daily Need Coverage Score
168%
Wheat
36%
Succotash

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated fat?
Succotash
Succotash is lower in Saturated fat (difference - 0.264g)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 50)
Which food is cheaper?
Succotash
Succotash 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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.