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Khorasan wheat vs. Sardine — In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Sardine?

  • Khorasan wheat is richer in Manganese, Selenium, Fiber, Vitamin B1, Copper, Magnesium, and Zinc, while Sardine is higher in Calcium, and Phosphorus.
  • Khorasan wheat's daily need coverage for Manganese is 114% higher.

We used Wheat, KAMUT khorasan, uncooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Khorasan wheat vs Sardine 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 Iron +29.1%
Contains more Magnesium +233.3%
Contains less Sodium -98.4%
Contains more Zinc +180.9%
Contains more Copper +172%
Contains more Manganese +2432.4%
Contains more Selenium +54.6%
Contains more Calcium +1636.4%
Contains more Phosphorus +34.6%
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +29.1%
Contains more Magnesium +233.3%
Contains less Sodium -98.4%
Contains more Zinc +180.9%
Contains more Copper +172%
Contains more Manganese +2432.4%
Contains more Selenium +54.6%
Contains more Calcium +1636.4%
Contains more Phosphorus +34.6%
Equal in Potassium - 397

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 B1 +607.5%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +55.1%
Contains more Vitamin A +980%
Contains more Vitamin E +234.4%
Contains more Vitamin B2 +23.4%
Contains more Choline +190.7%
Contains more Vitamin K +44.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin B1 +607.5%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +55.1%
Contains more Vitamin A +980%
Contains more Vitamin E +234.4%
Contains more Vitamin B2 +23.4%
Contains more Choline +190.7%
Contains more Vitamin K +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +69.3%
Contains more Fats +437.6%
Contains more Water +438.5%
Contains more Other +157.1%
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +69.3%
Contains more Fats +437.6%
Contains more Water +438.5%
Contains more Other +157.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1716.4%
Contains more Polyunsaturated fat +729%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1716.4%
Contains more Polyunsaturated fat +729%

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 Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Khorasan wheat Sardine Opinion
Net carbs 59.48g 0g Khorasan wheat
Protein 14.54g 24.62g Sardine
Fats 2.13g 11.45g Sardine
Carbs 70.58g 0g Khorasan wheat
Calories 337kcal 208kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 0g Sardine
Fiber 11.1g 0g Khorasan wheat
Calcium 22mg 382mg Sardine
Iron 3.77mg 2.92mg Khorasan wheat
Magnesium 130mg 39mg Khorasan wheat
Phosphorus 364mg 490mg Sardine
Potassium 403mg 397mg Khorasan wheat
Sodium 5mg 307mg Khorasan wheat
Zinc 3.68mg 1.31mg Khorasan wheat
Copper 0.506mg 0.186mg Khorasan wheat
Manganese 2.735mg 0.108mg Khorasan wheat
Selenium 81.5µg 52.7µg Khorasan wheat
Vitamin A 10IU 108IU Sardine
Vitamin A RAE 1µg 32µg Sardine
Vitamin E 0.61mg 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.566mg 0.08mg Khorasan wheat
Vitamin B2 0.184mg 0.227mg Sardine
Vitamin B3 6.375mg 5.245mg Khorasan wheat
Vitamin B5 0.949mg 0.642mg Khorasan wheat
Vitamin B6 0.259mg 0.167mg Khorasan wheat
Folate 10µg Sardine
Vitamin B12 8.94µg Sardine
Choline 25.8mg 75mg Sardine
Vitamin K 1.8µg 2.6µg Sardine
Tryptophan 0.13mg 0.276mg Sardine
Threonine 0.442mg 1.079mg Sardine
Isoleucine 0.566mg 1.134mg Sardine
Leucine 1.112mg 2.001mg Sardine
Lysine 0.416mg 2.26mg Sardine
Methionine 0.251mg 0.729mg Sardine
Phenylalanine 0.772mg 0.961mg Sardine
Valine 0.687mg 1.268mg Sardine
Histidine 0.379mg 0.725mg Sardine
Cholesterol 0mg 142mg Khorasan wheat
Trans Fat 0.005g Sardine
Saturated Fat 0.196g 1.528g Khorasan wheat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 0.213g 3.869g Sardine
Polyunsaturated fat 0.621g 5.148g Sardine
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 Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
124%
Sardine
Minerals Daily Need Coverage Score
150%
Khorasan wheat
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.332g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $7)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.