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Khorasan wheat vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and spinach raw

  • Khorasan wheat is higher in selenium, manganese, phosphorus, copper, vitamin B1, fiber, and vitamin B3, yet spinach raw is higher in vitamin K, vitamin A, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 401% more than khorasan wheat.
  • Khorasan wheat contains 82 times more selenium than spinach raw. While khorasan wheat contains 81.5µg of selenium, spinach raw contains only 1µg.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Spinach, raw.

Infographic

Khorasan wheat vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +64.6%
Contains more IronIron +39.1%
Contains more CopperCopper +289.2%
Contains more ZincZinc +594.3%
Contains more PhosphorusPhosphorus +642.9%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +204.9%
Contains more SeleniumSelenium +8050%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +38.5%

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +625.6%
Contains more Vitamin B3Vitamin B3 +780.5%
Contains more Vitamin B5Vitamin B5 +1360%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more CholineCholine +33.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +232.8%
Contains more Vitamin KVitamin K +26727.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg
~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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +408.4%
Contains more FatsFats +446.2%
Contains more CarbsCarbs +1844.4%
Contains more WaterWater +725.7%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +2030%
Contains more Poly. FatPolyunsaturated fat +276.4%
Contains less Sat. FatSaturated fat -67.9%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +685.7%
Contains more GlucoseGlucose +463.6%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +36.4%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium 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 Spinach raw DV% diff.
Vitamin K 1.8µg 482.9µg 401%
Selenium 81.5µg 1µg 146%
Manganese 2.735mg 0.897mg 80%
Vitamin A 1µg 469µg 52%
Folate 194µg 49%
Phosphorus 364mg 49mg 45%
Copper 0.506mg 0.13mg 42%
Vitamin B1 0.566mg 0.078mg 41%
Fiber 11.1g 2.2g 36%
Vitamin B3 6.375mg 0.724mg 35%
Vitamin C 0mg 28.1mg 31%
Zinc 3.68mg 0.53mg 29%
Protein 14.54g 2.86g 23%
Carbs 70.58g 3.63g 22%
Starch 52.41g 22%
Vitamin B5 0.949mg 0.065mg 18%
Calories 337kcal 23kcal 16%
Iron 3.77mg 2.71mg 13%
Magnesium 130mg 79mg 12%
Vitamin E 0.61mg 2.03mg 9%
Calcium 22mg 99mg 8%
Potassium 403mg 558mg 5%
Vitamin B6 0.259mg 0.195mg 5%
Sodium 5mg 79mg 3%
Fats 2.13g 0.39g 3%
Polyunsaturated fat 0.621g 0.165g 3%
Monounsaturated fat 0.213g 0.01g 1%
Choline 25.8mg 19.3mg 1%
Saturated fat 0.196g 0.063g 1%
Net carbs 59.48g 1.43g N/A
Sugar 7.84g 0.42g N/A
Vitamin B2 0.184mg 0.189mg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.039mg 0%
Threonine 0.442mg 0.122mg 0%
Isoleucine 0.566mg 0.147mg 0%
Leucine 1.112mg 0.223mg 0%
Lysine 0.416mg 0.174mg 0%
Methionine 0.251mg 0.053mg 0%
Phenylalanine 0.772mg 0.129mg 0%
Valine 0.687mg 0.161mg 0%
Histidine 0.379mg 0.064mg 0%
Fructose 0.11g 0.15g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 7.42g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.133g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 8)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 74mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.