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  6. Khorasan wheat vs. Broccoli

Khorasan wheat vs. Broccoli — In-Depth Nutrition Comparison

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How are Khorasan wheat and Broccoli different?

  • Khorasan wheat is richer in Selenium, Manganese, Copper, Phosphorus, Vitamin B1, Iron, Vitamin B3, and Fiber, while Broccoli is higher in Vitamin C, and Vitamin K.
  • Khorasan wheat covers your daily need of Selenium 144% more than Broccoli.
  • Khorasan wheat contains 13 times more Manganese than Broccoli. Khorasan wheat contains 2.735mg of Manganese, while Broccoli contains 0.21mg.

Wheat, KAMUT khorasan, uncooked and Broccoli, raw types were used in this article.

Infographic

Khorasan wheat vs Broccoli 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.
Khorasan wheat
Khorasan wheat
9
:
1
Broccoli
Broccoli
Contains more Iron +416.4%
Contains more Magnesium +519%
Contains more Phosphorus +451.5%
Contains more Potassium +27.5%
Contains less Sodium -84.8%
Contains more Zinc +797.6%
Contains more Copper +932.7%
Contains more Manganese +1202.4%
Contains more Selenium +3160%
Contains more Calcium +113.6%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +416.4%
Contains more Magnesium +519%
Contains more Phosphorus +451.5%
Contains more Potassium +27.5%
Contains less Sodium -84.8%
Contains more Zinc +797.6%
Contains more Copper +932.7%
Contains more Manganese +1202.4%
Contains more Selenium +3160%
Contains more Calcium +113.6%

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.
Khorasan wheat
Khorasan wheat
5
:
7
Broccoli
Broccoli
Contains more Vitamin B1 +697.2%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B3 +897.7%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +48%
Contains more Vitamin A +6130%
Contains more Vitamin E +27.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +5544.4%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +697.2%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B3 +897.7%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +48%
Contains more Vitamin A +6130%
Contains more Vitamin E +27.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +5544.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Broccoli
Broccoli
Contains more Protein +415.6%
Contains more Fats +475.7%
Contains more Carbs +963%
Contains more Other +93.1%
Contains more Water +706.7%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +415.6%
Contains more Fats +475.7%
Contains more Carbs +963%
Contains more Other +93.1%
Contains more Water +706.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +1534.2%
Contains less Saturated Fat -80.1%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +1836.4%
Contains more Polyunsaturated fat +1534.2%
Contains less Saturated Fat -80.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
2
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +450%
Contains more Glucose +26.5%
Contains more Maltose +3023.8%
Contains more Fructose +518.2%
Contains more Lactose +∞%
Khorasan wheat
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +450%
Contains more Glucose +26.5%
Contains more Maltose +3023.8%
Contains more Fructose +518.2%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Broccoli Opinion
Net carbs 59.48g 4.04g Khorasan wheat
Protein 14.54g 2.82g Khorasan wheat
Fats 2.13g 0.37g Khorasan wheat
Carbs 70.58g 6.64g Khorasan wheat
Calories 337kcal 34kcal Khorasan wheat
Starch 52.41g 0g Khorasan wheat
Fructose 0.11g 0.68g Broccoli
Sugar 7.84g 1.7g Broccoli
Fiber 11.1g 2.6g Khorasan wheat
Calcium 22mg 47mg Broccoli
Iron 3.77mg 0.73mg Khorasan wheat
Magnesium 130mg 21mg Khorasan wheat
Phosphorus 364mg 66mg Khorasan wheat
Potassium 403mg 316mg Khorasan wheat
Sodium 5mg 33mg Khorasan wheat
Zinc 3.68mg 0.41mg Khorasan wheat
Copper 0.506mg 0.049mg Khorasan wheat
Manganese 2.735mg 0.21mg Khorasan wheat
Selenium 81.5µg 2.5µg Khorasan wheat
Vitamin A 10IU 623IU Broccoli
Vitamin A RAE 1µg 31µg Broccoli
Vitamin E 0.61mg 0.78mg Broccoli
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.566mg 0.071mg Khorasan wheat
Vitamin B2 0.184mg 0.117mg Khorasan wheat
Vitamin B3 6.375mg 0.639mg Khorasan wheat
Vitamin B5 0.949mg 0.573mg Khorasan wheat
Vitamin B6 0.259mg 0.175mg Khorasan wheat
Folate 63µg Broccoli
Vitamin K 1.8µg 101.6µg Broccoli
Tryptophan 0.13mg 0.033mg Khorasan wheat
Threonine 0.442mg 0.088mg Khorasan wheat
Isoleucine 0.566mg 0.079mg Khorasan wheat
Leucine 1.112mg 0.129mg Khorasan wheat
Lysine 0.416mg 0.135mg Khorasan wheat
Methionine 0.251mg 0.038mg Khorasan wheat
Phenylalanine 0.772mg 0.117mg Khorasan wheat
Valine 0.687mg 0.125mg Khorasan wheat
Histidine 0.379mg 0.059mg Khorasan wheat
Trans Fat 0.005g 0g Broccoli
Saturated Fat 0.196g 0.039g Broccoli
Monounsaturated Fat 0.213g 0.011g Khorasan wheat
Polyunsaturated fat 0.621g 0.038g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Khorasan wheat
65%
Broccoli
Minerals Daily Need Coverage Score
150%
Khorasan wheat
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 28mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 6.14g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.