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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

Wheat  vs Wheat 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%
Wheat
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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.
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%
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~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
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
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.
Wheat Wheat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wheat Wheat DV% diff.
Selenium 89.4µg 31.9µg 105%
Manganese 3.012mg 1.03mg 86%
Phosphorus 508mg 147mg 52%
Copper 0.553mg 0.207mg 38%
Vitamin B3 6.738mg 2.305mg 28%
Vitamin B1 0.419mg 0.095mg 27%
Vitamin B6 0.419mg 0.07mg 27%
Magnesium 144mg 48mg 23%
Iron 3.52mg 1.76mg 22%
Zinc 4.16mg 1.84mg 21%
Vitamin B5 0.935mg 19%
Fiber 4.3g 17%
Protein 13.68g 5.71g 16%
Carbs 71.13g 27.6g 15%
Calories 339kcal 132kcal 10%
Folate 43µg 11µg 8%
Potassium 431mg 164mg 8%
Vitamin B2 0.121mg 0.03mg 7%
Polyunsaturated fat 0.978g 0.243g 5%
Calcium 34mg 9mg 3%
Fats 2.47g 0.83g 3%
Vitamin E 0.24mg 2%
Saturated fat 0.454g 0.077g 2%
Monounsaturated fat 0.344g 0.084g 1%
Net carbs 71.13g 23.3g N/A
Sugar 3.07g N/A
Sodium 2mg 8mg 0%
Trans fat 0.002g N/A
Tryptophan 0.176mg 0.051mg 0%
Threonine 0.366mg 0.172mg 0%
Isoleucine 0.533mg 0.22mg 0%
Leucine 0.934mg 0.432mg 0%
Lysine 0.303mg 0.161mg 0%
Methionine 0.221mg 0.097mg 0%
Phenylalanine 0.681mg 0.3mg 0%
Valine 0.594mg 0.267mg 0%
Histidine 0.322mg 0.147mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
8%
Wheat
Minerals Daily Need Coverage Score
168%
Wheat
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
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?
Wheat
Wheat is lower in Saturated fat (difference - 0.377g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.