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Khorasan wheat vs. Pilaf — In-Depth Nutrition Comparison

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Significant differences between khorasan wheat and pilaf

  • Khorasan wheat has more selenium, manganese, fiber, copper, phosphorus, zinc, magnesium, and iron; however, pilaf is richer in vitamin B6.
  • Khorasan wheat covers your daily selenium needs 89% more than pilaf.
  • Pilaf has 9 times less fiber than khorasan wheat. Khorasan wheat has 11.1g of fiber, while pilaf has 1.2g.
  • Khorasan wheat contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of khorasan wheat is 40.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Khorasan wheat vs Pilaf 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%
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +306.3%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +54.5%
Contains more CopperCopper +204.8%
Contains more ZincZinc +264.4%
Contains more PhosphorusPhosphorus +136.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +210.1%
Contains more SeleniumSelenium +151.5%
Contains more CalciumCalcium +277.3%

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%
Pilaf
5
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +1425%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B5Vitamin B5 +32.7%
Contains more Vitamin KVitamin K +260%
Contains more CholineCholine +47.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B6Vitamin B6 +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.603mg
~equal in Vitamin B3 ~6.127mg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pilaf DV% diff.
Selenium 81.5µg 32.4µg 89%
Manganese 2.735mg 0.882mg 81%
Sodium 5mg 1303mg 56%
Folate 212µg 53%
Fiber 11.1g 1.2g 40%
Copper 0.506mg 0.166mg 38%
Phosphorus 364mg 154mg 30%
Zinc 3.68mg 1.01mg 24%
Magnesium 130mg 32mg 23%
Iron 3.77mg 2.44mg 17%
Vitamin B6 0.259mg 0.4mg 11%
Protein 14.54g 10.42g 8%
Starch 52.41g 71.23g 8%
Vitamin B2 0.184mg 0.087mg 7%
Potassium 403mg 188mg 6%
Calcium 22mg 83mg 6%
Vitamin C 0mg 4.1mg 5%
Vitamin B5 0.949mg 0.715mg 5%
Vitamin E 0.61mg 0.04mg 4%
Vitamin B1 0.566mg 0.603mg 3%
Choline 25.8mg 17.5mg 2%
Carbs 70.58g 76.31g 2%
Polyunsaturated fat 0.621g 0.377g 2%
Vitamin B3 6.375mg 6.127mg 2%
Vitamin K 1.8µg 0.5µg 1%
Saturated fat 0.196g 0.307g 1%
Calories 337kcal 359kcal 1%
Vitamin B12 0.02µg 1%
Fats 2.13g 1.37g 1%
Net carbs 59.48g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 7.84g 1.53g N/A
Vitamin A 1µg 4µg 0%
Trans fat 0.005g 0g N/A
Monounsaturated fat 0.213g 0.373g 0%
Tryptophan 0.13mg 0.086mg 0%
Threonine 0.442mg 0.221mg 0%
Isoleucine 0.566mg 0.279mg 0%
Leucine 1.112mg 0.523mg 0%
Lysine 0.416mg 0.189mg 0%
Methionine 0.251mg 0.145mg 0%
Phenylalanine 0.772mg 0.32mg 0%
Valine 0.687mg 0.374mg 0%
Histidine 0.379mg 0.15mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.048g 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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +39.5%
Contains more FatsFats +55.5%
Contains more WaterWater +37.7%
Contains more OtherOther +129.8%
~equal in Carbs ~76.31g

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Poly. FatPolyunsaturated fat +64.7%
Contains more Mono. FatMonounsaturated fat +75.1%

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
Pilaf
1
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +83.3%
Contains more GlucoseGlucose +520%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +480.5%
Contains more StarchStarch +35.9%
~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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.