Khorasan wheat vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and wafer

Khorasan wheat is higher than wafer in selenium, manganese, phosphorus, fiber, vitamin B1, zinc, vitamin B3, and magnesium.
Khorasan wheat covers your daily selenium needs 138% more than wafer.
Khorasan wheat contains 4 times more manganese than wafer. While khorasan wheat contains 2.735mg of manganese, wafer contains only 0.696mg.
The amount of saturated fat in khorasan wheat is lower.
The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Cookies, chocolate wafers.

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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.

Khorasan wheat

Wafer

Contains more MagnesiumMagnesium	+145.3%
Contains more PotassiumPotassium	+91.9%
Contains more ZincZinc	+237.6%
Contains more PhosphorusPhosphorus	+175.8%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+293%
Contains more SeleniumSelenium	+1329.8%

Contains more CalciumCalcium

+40.9%

~equal in Iron ~4.01mg

~equal in Copper ~0.463mg

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.

Khorasan wheat

Wafer

Contains more Vitamin B1Vitamin B1	+178.8%
Contains more Vitamin B3Vitamin B3	+123.1%
Contains more Vitamin B5Vitamin B5	+149.1%
Contains more Vitamin B6Vitamin B6	+407.8%
Contains more CholineCholine	+80.4%

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin EVitamin E	+18%
Contains more Vitamin B2Vitamin B2	+44.6%
Contains more Vitamin KVitamin K	+33.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	81.5µg	5.7µg	138%
Manganese	2.735mg	0.696mg	89%
Phosphorus	364mg	132mg	33%
Fiber	11.1g	3.4g	31%
Vitamin B1	0.566mg	0.203mg	30%
Sodium	5mg	580mg	25%
Zinc	3.68mg	1.09mg	24%
Polyunsaturated fat	0.621g	4.153g	24%
Starch	52.41g		22%
Vitamin B3	6.375mg	2.858mg	22%
Fats	2.13g	14.2g	19%
Saturated fat	0.196g	4.241g	18%
Magnesium	130mg	53mg	18%
Protein	14.54g	6.6g	16%
Vitamin B6	0.259mg	0.051mg	16%
Folate		47µg	12%
Monounsaturated fat	0.213g	4.865g	12%
Vitamin B5	0.949mg	0.381mg	11%
Potassium	403mg	210mg	6%
Vitamin B2	0.184mg	0.266mg	6%
Calories	337kcal	433kcal	5%
Copper	0.506mg	0.463mg	5%
Vitamin B12		0.09µg	4%
Caffeine		10mg	3%
Iron	3.77mg	4.01mg	3%
Choline	25.8mg	14.3mg	2%
Vitamin E	0.61mg	0.72mg	1%
Vitamin K	1.8µg	2.4µg	1%
Calcium	22mg	31mg	1%
Cholesterol	0mg	2mg	1%
Carbs	70.58g	72.7g	1%
Net carbs	59.48g	69.3g	N/A
Sugar	7.84g	37.43g	N/A
Vitamin A	1µg	3µg	0%
Trans fat	0.005g		N/A
Tryptophan	0.13mg	0.096mg	0%
Threonine	0.442mg	0.22mg	0%
Isoleucine	0.566mg	0.261mg	0%
Leucine	1.112mg	0.447mg	0%
Lysine	0.416mg	0.281mg	0%
Methionine	0.251mg	0.105mg	0%
Phenylalanine	0.772mg	0.308mg	0%
Valine	0.687mg	0.323mg	0%
Histidine	0.379mg	0.128mg	0%
Fructose	0.11g		0%
Omega-3 - EPA		0.003g	N/A
Omega-3 - DHA		0.002g	N/A
Omega-3 - ALA	0.048g		N/A