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  6. Khorasan wheat vs. Crackers

Khorasan wheat vs. Crackers — In-Depth Nutrition Comparison

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What are the differences between khorasan wheat and crackers?

  • Khorasan wheat is higher in selenium, manganese, copper, fiber, zinc, and magnesium; however, crackers are richer in vitamin K and vitamin B2.
  • Khorasan wheat's daily need coverage for selenium is 136% more.
  • Crackers contain 8 times less zinc than khorasan wheat. Khorasan wheat contains 3.68mg of zinc, while crackers contain 0.49mg.
  • Khorasan wheat has less saturated fat.
  • Khorasan wheat has a lower glycemic index (40) than crackers (63).

We used Wheat, KAMUT khorasan, uncooked and Crackers, standard snack-type, regular types in this article.

Infographic

Khorasan wheat vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +622.2%
Contains more PotassiumPotassium +241.5%
Contains more CopperCopper +386.5%
Contains more ZincZinc +651%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +457%
Contains more SeleniumSelenium +1116.4%
Contains more CalciumCalcium +445.5%
~equal in Iron ~4.03mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36.1%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +127.6%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more CholineCholine +168.8%
Contains more Vitamin EVitamin E +396.7%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin KVitamin K +3750%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Crackers DV% diff.
Selenium 81.5µg 6.7µg 136%
Manganese 2.735mg 0.491mg 98%
Polyunsaturated fat 0.621g 13.137g 83%
Vitamin K 1.8µg 69.3µg 56%
Copper 0.506mg 0.104mg 45%
Fats 2.13g 26.43g 37%
Fiber 11.1g 2.3g 35%
Sodium 5mg 726mg 31%
Zinc 3.68mg 0.49mg 29%
Magnesium 130mg 18mg 27%
Saturated fat 0.196g 5.562g 24%
Folate 92µg 23%
Vitamin B2 0.184mg 0.456mg 21%
Phosphorus 364mg 248mg 17%
Protein 14.54g 6.64g 16%
Vitamin E 0.61mg 3.03mg 16%
Monounsaturated fat 0.213g 6.553g 16%
Vitamin B6 0.259mg 0.063mg 15%
Vitamin B3 6.375mg 4.352mg 13%
Vitamin B1 0.566mg 0.416mg 13%
Vitamin B5 0.949mg 0.417mg 11%
Calcium 22mg 120mg 10%
Calories 337kcal 510kcal 9%
Potassium 403mg 118mg 8%
Iron 3.77mg 4.03mg 3%
Choline 25.8mg 9.6mg 3%
Carbs 70.58g 61.3g 3%
Starch 52.41g 49.69g 1%
Net carbs 59.48g 59g N/A
Sugar 7.84g 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 1.076g N/A
Tryptophan 0.13mg 0.084mg 0%
Threonine 0.442mg 0.193mg 0%
Isoleucine 0.566mg 0.246mg 0%
Leucine 1.112mg 0.471mg 0%
Lysine 0.416mg 0.103mg 0%
Methionine 0.251mg 0.112mg 0%
Phenylalanine 0.772mg 0.331mg 0%
Valine 0.687mg 0.294mg 0%
Histidine 0.379mg 0.145mg 0%
Fructose 0.11g 0.29g 0%
Omega-3 - ALA 0.048g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +119%
Contains more CarbsCarbs +15.1%
Contains more WaterWater +252.5%
Contains more FatsFats +1140.8%
Contains more OtherOther +48.2%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +2976.5%
Contains more Poly. FatPolyunsaturated fat +2015.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +31.9%
Contains more MaltoseMaltose +1266.7%
Contains more SucroseSucrose +1163.6%
Contains more FructoseFructose +163.6%
~equal in Starch ~49.69g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.