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  6. Khorasan wheat vs. Pomegranate

Khorasan wheat vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between khorasan wheat and pomegranate

  • Khorasan wheat is richer than pomegranate in selenium, manganese, phosphorus, iron, vitamin B1, copper, vitamin B3, zinc, fiber, and magnesium.
  • Daily need coverage for selenium for khorasan wheat is 147% higher.
  • Khorasan wheat contains 23 times more manganese than pomegranate. Khorasan wheat contains 2.735mg of manganese, while pomegranate contains 0.119mg.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Pomegranates, raw.

Infographic

Khorasan wheat vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +983.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +1156.7%
Contains more CopperCopper +220.3%
Contains more ZincZinc +951.4%
Contains more PhosphorusPhosphorus +911.1%
Contains more ManganeseManganese +2198.3%
Contains more SeleniumSelenium +16200%
Contains less SodiumSodium -40%

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +744.8%
Contains more Vitamin B2Vitamin B2 +247.2%
Contains more Vitamin B3Vitamin B3 +2075.8%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +245.3%
Contains more CholineCholine +239.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +811.1%
~equal in Vitamin E ~0.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pomegranate DV% diff.
Selenium 81.5µg 0.5µg 147%
Manganese 2.735mg 0.119mg 114%
Phosphorus 364mg 36mg 47%
Iron 3.77mg 0.3mg 43%
Vitamin B1 0.566mg 0.067mg 42%
Copper 0.506mg 0.158mg 39%
Vitamin B3 6.375mg 0.293mg 38%
Zinc 3.68mg 0.35mg 30%
Magnesium 130mg 12mg 28%
Fiber 11.1g 4g 28%
Protein 14.54g 1.67g 26%
Starch 52.41g 22%
Carbs 70.58g 18.7g 17%
Vitamin B6 0.259mg 0.075mg 14%
Calories 337kcal 83kcal 13%
Vitamin K 1.8µg 16.4µg 12%
Vitamin B5 0.949mg 0.377mg 11%
Vitamin C 0mg 10.2mg 11%
Folate 38µg 10%
Vitamin B2 0.184mg 0.053mg 10%
Potassium 403mg 236mg 5%
Polyunsaturated fat 0.621g 0.079g 4%
Choline 25.8mg 7.6mg 3%
Calcium 22mg 10mg 1%
Fats 2.13g 1.17g 1%
Net carbs 59.48g 14.7g N/A
Sugar 7.84g 13.67g N/A
Sodium 5mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.61mg 0.6mg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.12g 0%
Monounsaturated fat 0.213g 0.093g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +770.7%
Contains more FatsFats +82.1%
Contains more CarbsCarbs +277.4%
Contains more OtherOther +217%
Contains more WaterWater +604%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +129%
Contains more Poly. FatPolyunsaturated fat +686.1%
Contains less Sat. FatSaturated fat -38.8%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.