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
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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 | +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.
| 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% |
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:
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
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
0.063 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
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 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
150%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 7.42g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.133g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 8)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 74mg)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.