Khorasan wheat vs. Rutabagas — In-Depth Nutrition Comparison
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Summary of differences between khorasan wheat and rutabagas
- Khorasan wheat has more selenium, manganese, copper, phosphorus, iron, vitamin B1, vitamin B3, fiber, and zinc; however, rutabagas are higher in vitamin C.
- Khorasan wheat covers your daily need for selenium, 147% more than rutabagas.
- Khorasan wheat has 21 times more manganese than rutabagas. While khorasan wheat has 2.735mg of manganese, rutabagas have only 0.131mg.
- The glycemic index of rutabagas is higher.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, uncooked and Rutabagas, raw.
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 | +550% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +756.8% |
| Contains more CopperCopper | +1481.3% |
| Contains more ZincZinc | +1433.3% |
| Contains more PhosphorusPhosphorus | +586.8% |
| Contains less SodiumSodium | -58.3% |
| Contains more ManganeseManganese | +1987.8% |
| Contains more SeleniumSelenium | +11542.9% |
| Contains more CalciumCalcium | +95.5% |
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 EVitamin E | +103.3% |
| Contains more Vitamin B1Vitamin B1 | +528.9% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin B3Vitamin B3 | +810.7% |
| Contains more Vitamin B5Vitamin B5 | +493.1% |
| Contains more Vitamin B6Vitamin B6 | +159% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +83% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 81.5µg | 0.7µg | 147% |
| Manganese | 2.735mg | 0.131mg | 113% |
| Copper | 0.506mg | 0.032mg | 53% |
| Phosphorus | 364mg | 53mg | 44% |
| Iron | 3.77mg | 0.44mg | 42% |
| Vitamin B1 | 0.566mg | 0.09mg | 40% |
| Fiber | 11.1g | 2.3g | 35% |
| Vitamin B3 | 6.375mg | 0.7mg | 35% |
| Zinc | 3.68mg | 0.24mg | 31% |
| Vitamin C | 0mg | 25mg | 28% |
| Protein | 14.54g | 1.08g | 27% |
| Magnesium | 130mg | 20mg | 26% |
| Carbs | 70.58g | 8.62g | 21% |
| Starch | 52.41g | 0.4g | 21% |
| Vitamin B5 | 0.949mg | 0.16mg | 16% |
| Calories | 337kcal | 37kcal | 15% |
| Vitamin B6 | 0.259mg | 0.1mg | 12% |
| Vitamin B2 | 0.184mg | 0.04mg | 11% |
| Folate | 21µg | 5% | |
| Polyunsaturated fat | 0.621g | 0.088g | 4% |
| Potassium | 403mg | 305mg | 3% |
| Fats | 2.13g | 0.16g | 3% |
| Vitamin E | 0.61mg | 0.3mg | 2% |
| Fructose | 0.11g | 1.61g | 2% |
| Calcium | 22mg | 43mg | 2% |
| Choline | 25.8mg | 14.1mg | 2% |
| Vitamin K | 1.8µg | 0.3µg | 1% |
| Saturated fat | 0.196g | 0.027g | 1% |
| Net carbs | 59.48g | 6.32g | N/A |
| Sugar | 7.84g | 4.46g | N/A |
| Sodium | 5mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.005g | 0g | N/A |
| Monounsaturated fat | 0.213g | 0.025g | 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% | |
| 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:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +1246.3% |
| Contains more FatsFats | +1231.3% |
| Contains more CarbsCarbs | +718.8% |
| Contains more OtherOther | +136.6% |
| Contains more WaterWater | +707.9% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +752% |
| Contains more Poly. FatPolyunsaturated fat | +605.7% |
| Contains less Sat. FatSaturated fat | -86.2% |
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:
0.4 g
Sucrose:
0.53 g
Glucose:
2.3 g
Fructose:
1.61 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
| Contains more StarchStarch | +13002.5% |
| Contains more MaltoseMaltose | +32700% |
| Contains more GlucoseGlucose | +271% |
| Contains more FructoseFructose | +1363.6% |
~equal in
Sucrose
~0.53g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
