Khorasan wheat vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between khorasan wheat and dates
- Khorasan wheat is higher than dates in selenium, manganese, phosphorus, vitamin B1, iron, copper, vitamin B3, zinc, magnesium, and fiber.
- Khorasan wheat covers your daily selenium needs 143% more than dates.
- Khorasan wheat contains 13 times more zinc than dates. While khorasan wheat contains 3.68mg of zinc, dates contain only 0.29mg.
Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Dates, deglet noor.
Infographic
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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.
| Contains more MagnesiumMagnesium | +202.3% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +145.6% |
| Contains more ZincZinc | +1169% |
| Contains more PhosphorusPhosphorus | +487.1% |
| Contains more ManganeseManganese | +943.9% |
| Contains more SeleniumSelenium | +2616.7% |
| Contains more CalciumCalcium | +77.3% |
| Contains more PotassiumPotassium | +62.8% |
| Contains less SodiumSodium | -60% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1120% |
| Contains more Vitamin B1Vitamin B1 | +988.5% |
| Contains more Vitamin B2Vitamin B2 | +178.8% |
| Contains more Vitamin B3Vitamin B3 | +400.4% |
| Contains more Vitamin B5Vitamin B5 | +61.1% |
| Contains more Vitamin B6Vitamin B6 | +57% |
| Contains more CholineCholine | +309.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +493.5% |
| Contains more FatsFats | +446.2% |
| Contains more WaterWater | +85.5% |
~equal in
Carbs
~75.03g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +491.7% |
| Contains more Poly. FatPolyunsaturated fat | +3168.4% |
| Contains less Sat. FatSaturated fat | -83.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +5366.7% |
| Contains more SucroseSucrose | +4234.5% |
| Contains more GlucoseGlucose | +3104.8% |
| Contains more FructoseFructose | +17681.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 81.5µg | 3µg | 143% |
| Manganese | 2.735mg | 0.262mg | 108% |
| Phosphorus | 364mg | 62mg | 43% |
| Vitamin B1 | 0.566mg | 0.052mg | 43% |
| Iron | 3.77mg | 1.02mg | 34% |
| Copper | 0.506mg | 0.206mg | 33% |
| Vitamin B3 | 6.375mg | 1.274mg | 32% |
| Zinc | 3.68mg | 0.29mg | 31% |
| Fructose | 0.11g | 19.56g | 24% |
| Protein | 14.54g | 2.45g | 24% |
| Starch | 52.41g | 22% | |
| Magnesium | 130mg | 43mg | 21% |
| Fiber | 11.1g | 8g | 12% |
| Vitamin B2 | 0.184mg | 0.066mg | 9% |
| Potassium | 403mg | 656mg | 7% |
| Vitamin B6 | 0.259mg | 0.165mg | 7% |
| Vitamin B5 | 0.949mg | 0.589mg | 7% |
| Folate | 19µg | 5% | |
| Choline | 25.8mg | 6.3mg | 4% |
| Vitamin E | 0.61mg | 0.05mg | 4% |
| Polyunsaturated fat | 0.621g | 0.019g | 4% |
| Calories | 337kcal | 282kcal | 3% |
| Fats | 2.13g | 0.39g | 3% |
| Calcium | 22mg | 39mg | 2% |
| Vitamin K | 1.8µg | 2.7µg | 1% |
| Carbs | 70.58g | 75.03g | 1% |
| Saturated fat | 0.196g | 0.032g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 59.48g | 67.03g | N/A |
| Sugar | 7.84g | 63.35g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.005g | 0g | N/A |
| Monounsaturated fat | 0.213g | 0.036g | 0% |
| Tryptophan | 0.13mg | 0.012mg | 0% |
| Threonine | 0.442mg | 0.043mg | 0% |
| Isoleucine | 0.566mg | 0.049mg | 0% |
| Leucine | 1.112mg | 0.084mg | 0% |
| Lysine | 0.416mg | 0.066mg | 0% |
| Methionine | 0.251mg | 0.022mg | 0% |
| Phenylalanine | 0.772mg | 0.05mg | 0% |
| Valine | 0.687mg | 0.071mg | 0% |
| Histidine | 0.379mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
12%
Minerals Daily Need Coverage Score
150%
29%
Comparison summary
Which food is lower in Sugar?
Khorasan wheat is lower in Sugar (difference - 55.51g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.164g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.