Khorasan wheat vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between khorasan wheat and quinoa
- Khorasan wheat is higher than quinoa in selenium, manganese, vitamin B1, vitamin B3, copper, fiber, phosphorus, iron, zinc, and magnesium.
- Khorasan wheat covers your daily selenium needs 143% more than quinoa.
- Khorasan wheat contains 15 times more vitamin B3 than quinoa. While khorasan wheat contains 6.375mg of vitamin B3, quinoa contains only 0.412mg.
- The glycemic index of khorasan wheat is lower.
Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Quinoa, cooked.
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 MagnesiumMagnesium | +103.1% |
| Contains more CalciumCalcium | +29.4% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more IronIron | +153% |
| Contains more CopperCopper | +163.5% |
| Contains more ZincZinc | +237.6% |
| Contains more PhosphorusPhosphorus | +139.5% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +333.4% |
| Contains more SeleniumSelenium | +2810.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +429% |
| Contains more Vitamin B2Vitamin B2 | +67.3% |
| Contains more Vitamin B3Vitamin B3 | +1447.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +110.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +12.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 81.5µg | 2.8µg | 143% |
| Manganese | 2.735mg | 0.631mg | 91% |
| Vitamin B1 | 0.566mg | 0.107mg | 38% |
| Vitamin B3 | 6.375mg | 0.412mg | 37% |
| Copper | 0.506mg | 0.192mg | 35% |
| Fiber | 11.1g | 2.8g | 33% |
| Phosphorus | 364mg | 152mg | 30% |
| Iron | 3.77mg | 1.49mg | 29% |
| Zinc | 3.68mg | 1.09mg | 24% |
| Protein | 14.54g | 4.4g | 20% |
| Vitamin B5 | 0.949mg | 19% | |
| Carbs | 70.58g | 21.3g | 16% |
| Magnesium | 130mg | 64mg | 16% |
| Starch | 52.41g | 17.63g | 14% |
| Folate | 42µg | 11% | |
| Calories | 337kcal | 120kcal | 11% |
| Vitamin B6 | 0.259mg | 0.123mg | 10% |
| Potassium | 403mg | 172mg | 7% |
| Vitamin B2 | 0.184mg | 0.11mg | 6% |
| Polyunsaturated fat | 0.621g | 1.078g | 3% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Monounsaturated fat | 0.213g | 0.528g | 1% |
| Calcium | 22mg | 17mg | 1% |
| Choline | 25.8mg | 23mg | 1% |
| Fats | 2.13g | 1.92g | 0% |
| Net carbs | 59.48g | 18.5g | N/A |
| Sugar | 7.84g | 0.87g | N/A |
| Sodium | 5mg | 7mg | 0% |
| Vitamin E | 0.61mg | 0.63mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.005g | N/A | |
| Saturated fat | 0.196g | 0.231g | 0% |
| Tryptophan | 0.13mg | 0.052mg | 0% |
| Threonine | 0.442mg | 0.131mg | 0% |
| Isoleucine | 0.566mg | 0.157mg | 0% |
| Leucine | 1.112mg | 0.261mg | 0% |
| Lysine | 0.416mg | 0.239mg | 0% |
| Methionine | 0.251mg | 0.096mg | 0% |
| Phenylalanine | 0.772mg | 0.185mg | 0% |
| Valine | 0.687mg | 0.185mg | 0% |
| Histidine | 0.379mg | 0.127mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +230.5% |
| Contains more CarbsCarbs | +231.4% |
| Contains more OtherOther | +118.2% |
| Contains more WaterWater | +546.9% |
~equal in
Fats
~1.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -15.2% |
| Contains more Mono. FatMonounsaturated fat | +147.9% |
| Contains more Poly. FatPolyunsaturated fat | +73.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +197.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
