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  6. Khorasan wheat vs. Coconut

Khorasan wheat vs. Coconut — In-Depth Nutrition Comparison

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Important differences between khorasan wheat and coconut

  • Coconut has less selenium, manganese, vitamin B1, vitamin B3, phosphorus, zinc, magnesium, iron, and vitamin B6.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Khorasan wheat has 12 times more vitamin B3 than coconut. Khorasan wheat has 6.375mg of vitamin B3, while coconut has 0.54mg.
  • Khorasan wheat is lower in saturated fat.
  • Coconut has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Nuts, coconut meat, raw.

Infographic

Khorasan wheat vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +55.1%
Contains more CopperCopper +16.3%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +82.3%
Contains more SeleniumSelenium +706.9%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +154.2%
Contains more Vitamin B1Vitamin B1 +757.6%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +1080.6%
Contains more Vitamin B5Vitamin B5 +216.3%
Contains more Vitamin B6Vitamin B6 +379.6%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +113.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Coconut DV% diff.
Saturated fat 0.196g 29.698g 134%
Selenium 81.5µg 10.1µg 130%
Manganese 2.735mg 1.5mg 54%
Fats 2.13g 33.49g 48%
Vitamin B1 0.566mg 0.066mg 42%
Phosphorus 364mg 113mg 36%
Vitamin B3 6.375mg 0.54mg 36%
Magnesium 130mg 32mg 23%
Zinc 3.68mg 1.1mg 23%
Protein 14.54g 3.33g 22%
Starch 52.41g 22%
Carbs 70.58g 15.23g 18%
Iron 3.77mg 2.43mg 17%
Vitamin B6 0.259mg 0.054mg 16%
Vitamin B2 0.184mg 0.02mg 13%
Vitamin B5 0.949mg 0.3mg 13%
Copper 0.506mg 0.435mg 8%
Fiber 11.1g 9g 8%
Folate 26µg 7%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.213g 1.425g 3%
Vitamin E 0.61mg 0.24mg 2%
Choline 25.8mg 12.1mg 2%
Polyunsaturated fat 0.621g 0.366g 2%
Vitamin K 1.8µg 0.2µg 1%
Calories 337kcal 354kcal 1%
Sodium 5mg 20mg 1%
Potassium 403mg 356mg 1%
Calcium 22mg 14mg 1%
Net carbs 59.48g 6.23g N/A
Sugar 7.84g 6.23g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.039mg 0%
Threonine 0.442mg 0.121mg 0%
Isoleucine 0.566mg 0.131mg 0%
Leucine 1.112mg 0.247mg 0%
Lysine 0.416mg 0.147mg 0%
Methionine 0.251mg 0.062mg 0%
Phenylalanine 0.772mg 0.169mg 0%
Valine 0.687mg 0.202mg 0%
Histidine 0.379mg 0.077mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +336.6%
Contains more CarbsCarbs +363.4%
Contains more OtherOther +75%
Contains more FatsFats +1472.3%
Contains more WaterWater +324.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +69.7%
Contains more Mono. FatMonounsaturated fat +569%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.