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Khorasan wheat vs. Prunes — In-Depth Nutrition Comparison

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How are Khorasan wheat and Prunes different?

  • Khorasan wheat is higher in Selenium, Manganese, Vitamin B1, Phosphorus, Iron, Zinc, Vitamin B3, Copper, and Magnesium, however, Prunes are richer in Vitamin K.
  • Daily need coverage for Selenium from Khorasan wheat is 148% higher.
  • Khorasan wheat contains 11 times more Vitamin B1 than Prunes. While Khorasan wheat contains 0.566mg of Vitamin B1, Prunes contain only 0.051mg.

Wheat, KAMUT khorasan, uncooked and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Khorasan wheat vs Prunes 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%
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +217.1%
Contains more IronIron +305.4%
Contains more CopperCopper +80.1%
Contains more ZincZinc +736.4%
Contains more PhosphorusPhosphorus +427.5%
Contains more ManganeseManganese +814.7%
Contains more SeleniumSelenium +27066.7%
Contains more CalciumCalcium +95.5%
Contains more PotassiumPotassium +81.6%
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%
Prunes
4
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin B1Vitamin B1 +1009.8%
Contains more Vitamin B3Vitamin B3 +238.7%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more CholineCholine +155.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7710%
Contains more Vitamin KVitamin K +3205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +567%
Contains more FatsFats +460.5%
Contains more WaterWater +179.3%
Contains more OtherOther +57.1%
~equal in Carbs ~63.88g

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
Prunes
1
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated Fat +301.9%
Contains more Poly. FatPolyunsaturated fat +901.6%
Contains less Sat. FatSaturated Fat -55.1%

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
Prunes
2
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +925.6%
Contains more SucroseSucrose +266.7%
Contains more MaltoseMaltose +10833.3%
Contains more GlucoseGlucose +4006.5%
Contains more FructoseFructose +11218.2%
~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 Prunes
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Prunes Opinion
Calories 337kcal 240kcal Khorasan wheat
Protein 14.54g 2.18g Khorasan wheat
Fats 2.13g 0.38g Khorasan wheat
Vitamin C 0mg 0.6mg Prunes
Net carbs 59.48g 56.78g Khorasan wheat
Carbs 70.58g 63.88g Khorasan wheat
Magnesium 130mg 41mg Khorasan wheat
Calcium 22mg 43mg Prunes
Potassium 403mg 732mg Prunes
Iron 3.77mg 0.93mg Khorasan wheat
Sugar 7.84g 38.13g Khorasan wheat
Fiber 11.1g 7.1g Khorasan wheat
Copper 0.506mg 0.281mg Khorasan wheat
Zinc 3.68mg 0.44mg Khorasan wheat
Starch 52.41g 5.11g Khorasan wheat
Phosphorus 364mg 69mg Khorasan wheat
Sodium 5mg 2mg Prunes
Vitamin A 10IU 781IU Prunes
Vitamin A 1µg 39µg Prunes
Vitamin E 0.61mg 0.43mg Khorasan wheat
Manganese 2.735mg 0.299mg Khorasan wheat
Selenium 81.5µg 0.3µg Khorasan wheat
Vitamin B1 0.566mg 0.051mg Khorasan wheat
Vitamin B2 0.184mg 0.186mg Prunes
Vitamin B3 6.375mg 1.882mg Khorasan wheat
Vitamin B5 0.949mg 0.422mg Khorasan wheat
Vitamin B6 0.259mg 0.205mg Khorasan wheat
Vitamin K 1.8µg 59.5µg Prunes
Folate 4µg Prunes
Trans Fat 0.005g Prunes
Choline 25.8mg 10.1mg Khorasan wheat
Saturated Fat 0.196g 0.088g Prunes
Monounsaturated Fat 0.213g 0.053g Khorasan wheat
Polyunsaturated fat 0.621g 0.062g Khorasan wheat
Tryptophan 0.13mg 0.025mg Khorasan wheat
Threonine 0.442mg 0.049mg Khorasan wheat
Isoleucine 0.566mg 0.041mg Khorasan wheat
Leucine 1.112mg 0.066mg Khorasan wheat
Lysine 0.416mg 0.05mg Khorasan wheat
Methionine 0.251mg 0.016mg Khorasan wheat
Phenylalanine 0.772mg 0.052mg Khorasan wheat
Valine 0.687mg 0.056mg Khorasan wheat
Histidine 0.379mg 0.027mg Khorasan wheat
Fructose 0.11g 12.45g Prunes
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 Prunes
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
29%
Prunes
Minerals Daily Need Coverage Score
150%
Khorasan wheat
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 30.29g)
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 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.