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  6. Khorasan wheat vs. Waffle

Khorasan wheat vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and waffle

  • Khorasan wheat is higher in manganese, selenium, copper, zinc, vitamin B3, magnesium, vitamin B1, and phosphorus, yet waffle is higher in calcium.
  • Khorasan wheat covers your daily manganese needs 107% more than waffle.
  • Khorasan wheat contains 8 times more copper than waffle. While khorasan wheat contains 0.506mg of copper, waffle contains only 0.062mg.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Waffles, plain, prepared from recipe.

Infographic

Khorasan wheat vs Waffle 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%
Waffle
Waffle
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +584.2%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +63.2%
Contains more CopperCopper +716.1%
Contains more ZincZinc +441.2%
Contains more PhosphorusPhosphorus +91.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +932.1%
Contains more SeleniumSelenium +76.4%
Contains more CalciumCalcium +1059.1%

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%
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +115.2%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +362.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +88.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Waffle DV% diff.
Manganese 2.735mg 0.265mg 107%
Selenium 81.5µg 46.2µg 64%
Copper 0.506mg 0.062mg 49%
Fiber 11.1g 44%
Polyunsaturated fat 0.621g 6.785g 41%
Vitamin B3 6.375mg 2.073mg 27%
Zinc 3.68mg 0.68mg 27%
Magnesium 130mg 19mg 26%
Vitamin B1 0.566mg 0.263mg 25%
Phosphorus 364mg 190mg 25%
Calcium 22mg 255mg 23%
Cholesterol 0mg 69mg 23%
Starch 52.41g 22%
Sodium 5mg 511mg 22%
Iron 3.77mg 2.31mg 18%
Fats 2.13g 14.1g 18%
Vitamin B6 0.259mg 0.056mg 16%
Carbs 70.58g 32.9g 13%
Vitamin B2 0.184mg 0.347mg 13%
Protein 14.54g 7.9g 13%
Saturated fat 0.196g 2.866g 12%
Folate 46µg 12%
Vitamin B12 0.25µg 10%
Vitamin B5 0.949mg 0.485mg 9%
Monounsaturated fat 0.213g 3.521g 8%
Vitamin A 1µg 65µg 7%
Potassium 403mg 159mg 7%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Calories 337kcal 291kcal 2%
Vitamin K 1.8µg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 59.48g 32.9g N/A
Sugar 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.099mg 0%
Threonine 0.442mg 0.289mg 0%
Isoleucine 0.566mg 0.362mg 0%
Leucine 1.112mg 0.63mg 0%
Lysine 0.416mg 0.384mg 0%
Methionine 0.251mg 0.179mg 0%
Phenylalanine 0.772mg 0.395mg 0%
Valine 0.687mg 0.409mg 0%
Histidine 0.379mg 0.187mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.048g N/A

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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +84.1%
Contains more CarbsCarbs +114.5%
Contains more FatsFats +562%
Contains more WaterWater +279.4%
Contains more OtherOther +84.5%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +1553.1%
Contains more Poly. FatPolyunsaturated fat +992.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.