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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

Khorasan wheat vs Dates 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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Dates
3
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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
~equal in Vitamin A ~10IU
~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
Dates
2
2% 75% 21%
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
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Dates
1
37% 41% 22%
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
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
Dates
3
38% 31% 31%
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.
Khorasan wheat Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Dates Opinion
Calories 337kcal 282kcal Khorasan wheat
Protein 14.54g 2.45g Khorasan wheat
Fats 2.13g 0.39g Khorasan wheat
Vitamin C 0mg 0.4mg Dates
Net carbs 59.48g 67.03g Dates
Carbs 70.58g 75.03g Dates
Magnesium 130mg 43mg Khorasan wheat
Calcium 22mg 39mg Dates
Potassium 403mg 656mg Dates
Iron 3.77mg 1.02mg Khorasan wheat
Sugar 7.84g 63.35g Khorasan wheat
Fiber 11.1g 8g Khorasan wheat
Copper 0.506mg 0.206mg Khorasan wheat
Zinc 3.68mg 0.29mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 364mg 62mg Khorasan wheat
Sodium 5mg 2mg Dates
Vitamin A 10IU 10IU
Vitamin A 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.05mg Khorasan wheat
Manganese 2.735mg 0.262mg Khorasan wheat
Selenium 81.5µg 3µg Khorasan wheat
Vitamin B1 0.566mg 0.052mg Khorasan wheat
Vitamin B2 0.184mg 0.066mg Khorasan wheat
Vitamin B3 6.375mg 1.274mg Khorasan wheat
Vitamin B5 0.949mg 0.589mg Khorasan wheat
Vitamin B6 0.259mg 0.165mg Khorasan wheat
Vitamin K 1.8µg 2.7µg Dates
Folate 19µg Dates
Trans Fat 0.005g 0g Dates
Choline 25.8mg 6.3mg Khorasan wheat
Saturated Fat 0.196g 0.032g Dates
Monounsaturated Fat 0.213g 0.036g Khorasan wheat
Polyunsaturated fat 0.621g 0.019g Khorasan wheat
Tryptophan 0.13mg 0.012mg Khorasan wheat
Threonine 0.442mg 0.043mg Khorasan wheat
Isoleucine 0.566mg 0.049mg Khorasan wheat
Leucine 1.112mg 0.084mg Khorasan wheat
Lysine 0.416mg 0.066mg Khorasan wheat
Methionine 0.251mg 0.022mg Khorasan wheat
Phenylalanine 0.772mg 0.05mg Khorasan wheat
Valine 0.687mg 0.071mg Khorasan wheat
Histidine 0.379mg 0.032mg Khorasan wheat
Fructose 0.11g 19.56g Dates
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 Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Khorasan wheat
12%
Dates
Minerals Daily Need Coverage Score
150%
Khorasan wheat
29%
Dates

Comparison summary

Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 55.51g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.164g)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.