Khorasan wheat vs. Sweet potato — In-Depth Nutrition Comparison
Compare
A recap on differences between khorasan wheat and sweet potato
- Khorasan wheat is higher in selenium, manganese, phosphorus, vitamin B1, iron, copper, vitamin B3, fiber, and zinc, yet sweet potato is higher in vitamin A.
- Sweet potato covers your daily vitamin A needs 284% more than khorasan wheat.
- Khorasan wheat contains 136 times more selenium than sweet potato. While khorasan wheat contains 81.5µg of selenium, sweet potato contains only 0.6µg.
- The glycemic index of khorasan wheat is lower.
Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Sweet potato, raw, unprepared.
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.
| Contains more MagnesiumMagnesium | +420% |
| Contains more PotassiumPotassium | +19.6% |
| Contains more IronIron | +518% |
| Contains more CopperCopper | +235.1% |
| Contains more ZincZinc | +1126.7% |
| Contains more PhosphorusPhosphorus | +674.5% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +960.1% |
| Contains more SeleniumSelenium | +13483.3% |
| Contains more CalciumCalcium | +36.4% |
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 EVitamin E | +134.6% |
| Contains more Vitamin B1Vitamin B1 | +625.6% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin B3Vitamin B3 | +1044.5% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +23.9% |
| Contains more CholineCholine | +109.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +70800% |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +826.1% |
| Contains more FatsFats | +4160% |
| Contains more CarbsCarbs | +250.8% |
| Contains more OtherOther | +71.4% |
| Contains more WaterWater | +598.1% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +21200% |
| Contains more Poly. FatPolyunsaturated fat | +4335.7% |
| Contains less Sat. FatSaturated fat | -90.8% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +314.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +358.2% |
| Contains more GlucoseGlucose | +54.8% |
| Contains more FructoseFructose | +536.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 81.5µg | 0.6µg | 147% |
| Manganese | 2.735mg | 0.258mg | 108% |
| Vitamin A | 1µg | 709µg | 79% |
| Phosphorus | 364mg | 47mg | 45% |
| Vitamin B1 | 0.566mg | 0.078mg | 41% |
| Iron | 3.77mg | 0.61mg | 40% |
| Copper | 0.506mg | 0.151mg | 39% |
| Vitamin B3 | 6.375mg | 0.557mg | 36% |
| Fiber | 11.1g | 3g | 32% |
| Zinc | 3.68mg | 0.3mg | 31% |
| Protein | 14.54g | 1.57g | 26% |
| Magnesium | 130mg | 25mg | 25% |
| Carbs | 70.58g | 20.12g | 17% |
| Starch | 52.41g | 12.65g | 16% |
| Calories | 337kcal | 86kcal | 13% |
| Vitamin B2 | 0.184mg | 0.061mg | 9% |
| Polyunsaturated fat | 0.621g | 0.014g | 4% |
| Vitamin B6 | 0.259mg | 0.209mg | 4% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Fats | 2.13g | 0.05g | 3% |
| Vitamin B5 | 0.949mg | 0.8mg | 3% |
| Folate | 11µg | 3% | |
| Sodium | 5mg | 55mg | 2% |
| Choline | 25.8mg | 12.3mg | 2% |
| Vitamin E | 0.61mg | 0.26mg | 2% |
| Potassium | 403mg | 337mg | 2% |
| Fructose | 0.11g | 0.7g | 1% |
| Monounsaturated fat | 0.213g | 0.001g | 1% |
| Saturated fat | 0.196g | 0.018g | 1% |
| Calcium | 22mg | 30mg | 1% |
| Net carbs | 59.48g | 17.12g | N/A |
| Sugar | 7.84g | 4.18g | N/A |
| Vitamin K | 1.8µg | 1.8µg | 0% |
| Trans fat | 0.005g | 0g | N/A |
| Tryptophan | 0.13mg | 0.031mg | 0% |
| Threonine | 0.442mg | 0.083mg | 0% |
| Isoleucine | 0.566mg | 0.055mg | 0% |
| Leucine | 1.112mg | 0.092mg | 0% |
| Lysine | 0.416mg | 0.066mg | 0% |
| Methionine | 0.251mg | 0.029mg | 0% |
| Phenylalanine | 0.772mg | 0.089mg | 0% |
| Valine | 0.687mg | 0.086mg | 0% |
| Histidine | 0.379mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
31%
Minerals Daily Need Coverage Score
150%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.178g)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 30)
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?
?
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.