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Khorasan wheat vs. Feta — In-Depth Nutrition Comparison

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What are the differences between khorasan wheat and feta?

  • Khorasan wheat is higher in selenium, manganese, copper, fiber, iron, and vitamin B1; however, feta is richer in vitamin B2 and calcium.
  • Khorasan wheat's daily need coverage for selenium is 121% more.
  • Khorasan wheat has less saturated fat.
  • Feta has a lower glycemic index (27) than khorasan wheat (40).

We used Wheat, KAMUT khorasan, uncooked and Cheese, feta types in this article.

Infographic

Khorasan wheat vs Feta 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.
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%
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +584.2%
Contains more PotassiumPotassium +550%
Contains more IronIron +480%
Contains more CopperCopper +1481.3%
Contains more ZincZinc +27.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +9667.9%
Contains more SeleniumSelenium +443.3%
Contains more CalciumCalcium +2140.9%
~equal in Phosphorus ~337mg

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%
Feta
6
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin B1Vitamin B1 +267.5%
Contains more Vitamin B3Vitamin B3 +543.3%
Contains more CholineCholine +67.5%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin B2Vitamin B2 +358.7%
Contains more Vitamin B6Vitamin B6 +63.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.967mg
~equal in Vitamin K ~1.8µg

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
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +1625.7%
Contains more FatsFats +899.1%
Contains more WaterWater +398.8%
Contains more OtherOther +209.5%
~equal in Protein ~14.21g

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
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +2070.4%
~equal in Polyunsaturated fat ~0.591g

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Feta DV% diff.
Selenium 81.5µg 15µg 121%
Manganese 2.735mg 0.028mg 118%
Vitamin B12 1.69µg 70%
Saturated fat 0.196g 14.946g 67%
Copper 0.506mg 0.032mg 53%
Vitamin B2 0.184mg 0.844mg 51%
Calcium 22mg 493mg 47%
Fiber 11.1g 0g 44%
Sodium 5mg 917mg 40%
Iron 3.77mg 0.65mg 39%
Vitamin B3 6.375mg 0.991mg 34%
Vitamin B1 0.566mg 0.154mg 34%
Cholesterol 0mg 89mg 30%
Fats 2.13g 21.28g 29%
Magnesium 130mg 19mg 26%
Starch 52.41g 22%
Carbs 70.58g 4.09g 22%
Vitamin A 1µg 125µg 14%
Vitamin B6 0.259mg 0.424mg 13%
Monounsaturated fat 0.213g 4.623g 11%
Potassium 403mg 62mg 10%
Folate 32µg 8%
Zinc 3.68mg 2.88mg 7%
Calories 337kcal 264kcal 4%
Phosphorus 364mg 337mg 4%
Vitamin E 0.61mg 0.18mg 3%
Vitamin D 0.4µg 2%
Choline 25.8mg 15.4mg 2%
Vitamin D 16IU 2%
Protein 14.54g 14.21g 1%
Net carbs 59.48g 4.09g N/A
Sugar 7.84g 4.09g N/A
Vitamin B5 0.949mg 0.967mg 0%
Vitamin K 1.8µg 1.8µg 0%
Trans fat 0.005g N/A
Polyunsaturated fat 0.621g 0.591g 0%
Tryptophan 0.13mg 0.2mg 0%
Threonine 0.442mg 0.637mg 0%
Isoleucine 0.566mg 0.803mg 0%
Leucine 1.112mg 1.395mg 0%
Lysine 0.416mg 1.219mg 0%
Methionine 0.251mg 0.368mg 0%
Phenylalanine 0.772mg 0.675mg 0%
Valine 0.687mg 1.065mg 0%
Histidine 0.379mg 0.397mg 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 Feta
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
54%
Feta
Minerals Daily Need Coverage Score
150%
Khorasan wheat
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 912mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 14.75g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.5)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 3.75g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 13)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.