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  6. Khorasan wheat vs. Plantain raw

Khorasan wheat vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and plantain raw

  • Khorasan wheat is higher in selenium, copper, phosphorus, vitamin B1, iron, vitamin B3, fiber, zinc, and magnesium, yet plantain raw is higher in vitamin A.
  • Khorasan wheat covers your daily selenium needs 145% more than plantain raw.
  • Khorasan wheat contains 26 times more zinc than plantain raw. While khorasan wheat contains 3.68mg of zinc, plantain raw contains only 0.14mg.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Plantains, raw.

Infographic

Khorasan wheat vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +251.4%
Contains more CalciumCalcium +633.3%
Contains more IronIron +528.3%
Contains more CopperCopper +524.7%
Contains more ZincZinc +2528.6%
Contains more PhosphorusPhosphorus +970.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5333.3%
Contains more PotassiumPotassium +23.8%
Contains less SodiumSodium -20%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin B1Vitamin B1 +988.5%
Contains more Vitamin B2Vitamin B2 +240.7%
Contains more Vitamin B3Vitamin B3 +829.3%
Contains more Vitamin B5Vitamin B5 +265%
Contains more Vitamin KVitamin K +157.1%
Contains more CholineCholine +91.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B6Vitamin B6 +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1018.5%
Contains more FatsFats +475.7%
Contains more CarbsCarbs +121.3%
Contains more OtherOther +44.8%
Contains more WaterWater +489.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +565.6%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -27%

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 Plantain raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Plantain raw DV% diff.
Selenium 81.5µg 1.5µg 145%
Manganese 2.735mg 119%
Copper 0.506mg 0.081mg 47%
Phosphorus 364mg 34mg 47%
Vitamin B1 0.566mg 0.052mg 43%
Iron 3.77mg 0.6mg 40%
Vitamin B3 6.375mg 0.686mg 36%
Fiber 11.1g 2.3g 35%
Zinc 3.68mg 0.14mg 32%
Protein 14.54g 1.3g 26%
Magnesium 130mg 37mg 22%
Starch 52.41g 22%
Vitamin C 0mg 18.4mg 20%
Vitamin B5 0.949mg 0.26mg 14%
Carbs 70.58g 31.89g 13%
Calories 337kcal 122kcal 11%
Vitamin B2 0.184mg 0.054mg 10%
Folate 22µg 6%
Vitamin A 1µg 56µg 6%
Polyunsaturated fat 0.621g 0.069g 4%
Potassium 403mg 499mg 3%
Fats 2.13g 0.37g 3%
Vitamin B6 0.259mg 0.299mg 3%
Vitamin E 0.61mg 0.14mg 3%
Calcium 22mg 3mg 2%
Choline 25.8mg 13.5mg 2%
Vitamin K 1.8µg 0.7µg 1%
Net carbs 59.48g 29.59g N/A
Sugar 7.84g 15g N/A
Sodium 5mg 4mg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.143g 0%
Monounsaturated fat 0.213g 0.032g 0%
Tryptophan 0.13mg 0.015mg 0%
Threonine 0.442mg 0.034mg 0%
Isoleucine 0.566mg 0.036mg 0%
Leucine 1.112mg 0.059mg 0%
Lysine 0.416mg 0.06mg 0%
Methionine 0.251mg 0.017mg 0%
Phenylalanine 0.772mg 0.044mg 0%
Valine 0.687mg 0.046mg 0%
Histidine 0.379mg 0.064mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Plantain raw
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
35%
Khorasan wheat
18%
Plantain raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 7.16g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.