Wheat vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between wheat and wheat
- Wheat is higher than wheat in selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, vitamin B6, magnesium, iron, and zinc.
- Wheat covers your daily selenium needs 105% more than wheat.
- Wheat contains 6 times more Vitamin B6 than wheat. While wheat contains 0.419mg of Vitamin B6, wheat contains only 0.07mg.
Food varieties used in this article are Wheat, durum and Wheat, KAMUT khorasan, cooked.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +277.8% |
| Contains more PotassiumPotassium | +162.8% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +167.1% |
| Contains more ZincZinc | +126.1% |
| Contains more PhosphorusPhosphorus | +245.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +192.4% |
| Contains more SeleniumSelenium | +180.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +341.1% |
| Contains more Vitamin B2Vitamin B2 | +303.3% |
| Contains more Vitamin B3Vitamin B3 | +192.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +498.6% |
| Contains more FolateFolate | +290.9% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +139.6% |
| Contains more FatsFats | +197.6% |
| Contains more CarbsCarbs | +157.7% |
| Contains more OtherOther | +161.8% |
| Contains more WaterWater | +495.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +309.5% |
| Contains more Poly. FatPolyunsaturated fat | +302.5% |
| Contains less Sat. FatSaturated Fat | -83% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 132kcal |
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| Protein | 13.68g | 5.71g |
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| Fats | 2.47g | 0.83g |
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| Net carbs | 71.13g | 23.3g |
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| Carbs | 71.13g | 27.6g |
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| Magnesium | 144mg | 48mg |
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| Calcium | 34mg | 9mg |
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| Potassium | 431mg | 164mg |
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| Iron | 3.52mg | 1.76mg |
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| Sugar | 3.07g |
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| Fiber | 4.3g |
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| Copper | 0.553mg | 0.207mg |
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| Zinc | 4.16mg | 1.84mg |
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| Phosphorus | 508mg | 147mg |
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| Sodium | 2mg | 8mg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.24mg |
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| Manganese | 3.012mg | 1.03mg |
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| Selenium | 89.4µg | 31.9µg |
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| Vitamin B1 | 0.419mg | 0.095mg |
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| Vitamin B2 | 0.121mg | 0.03mg |
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| Vitamin B3 | 6.738mg | 2.305mg |
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| Vitamin B5 | 0.935mg |
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| Vitamin B6 | 0.419mg | 0.07mg |
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| Folate | 43µg | 11µg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.454g | 0.077g |
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| Monounsaturated Fat | 0.344g | 0.084g |
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| Polyunsaturated fat | 0.978g | 0.243g |
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| Tryptophan | 0.176mg | 0.051mg |
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| Threonine | 0.366mg | 0.172mg |
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| Isoleucine | 0.533mg | 0.22mg |
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| Leucine | 0.934mg | 0.432mg |
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| Lysine | 0.303mg | 0.161mg |
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| Methionine | 0.221mg | 0.097mg |
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| Phenylalanine | 0.681mg | 0.3mg |
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| Valine | 0.594mg | 0.267mg |
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| Histidine | 0.322mg | 0.147mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
34%
8%
Minerals Daily Need Coverage Score
168%
61%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.377g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (50)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)