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  6. Khorasan wheat vs. Yam

Khorasan wheat vs. Yam — In-Depth Nutrition Comparison

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How are khorasan wheat and yam different?

  • Khorasan wheat has more selenium, manganese, phosphorus, iron, vitamin B1, copper, vitamin B3, zinc, fiber, and magnesium than yam.
  • Daily need coverage for selenium for khorasan wheat is 147% higher.
  • Khorasan wheat contains 15 times more zinc than yam. While khorasan wheat contains 3.68mg of zinc, yam contains only 0.24mg.
  • Khorasan wheat has a lower glycemic index (40) than yam (51).

Wheat, KAMUT khorasan, uncooked and Yam, raw are the varieties used in this article.

Infographic

Khorasan wheat vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +519%
Contains more CalciumCalcium +29.4%
Contains more IronIron +598.1%
Contains more CopperCopper +184.3%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +561.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +588.9%
Contains more SeleniumSelenium +11542.9%
Contains more PotassiumPotassium +102.5%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin B1Vitamin B1 +405.4%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +1054.9%
Contains more Vitamin B5Vitamin B5 +202.2%
Contains more CholineCholine +56.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Yam DV% diff.
Selenium 81.5µg 0.7µg 147%
Manganese 2.735mg 0.397mg 102%
Phosphorus 364mg 55mg 44%
Iron 3.77mg 0.54mg 40%
Vitamin B1 0.566mg 0.112mg 38%
Vitamin B3 6.375mg 0.552mg 36%
Copper 0.506mg 0.178mg 36%
Zinc 3.68mg 0.24mg 31%
Fiber 11.1g 4.1g 28%
Magnesium 130mg 21mg 26%
Protein 14.54g 1.53g 26%
Starch 52.41g 22%
Vitamin C 0mg 17.1mg 19%
Carbs 70.58g 27.88g 14%
Vitamin B5 0.949mg 0.314mg 13%
Vitamin B2 0.184mg 0.032mg 12%
Potassium 403mg 816mg 12%
Calories 337kcal 118kcal 11%
Folate 23µg 6%
Polyunsaturated fat 0.621g 0.076g 4%
Fats 2.13g 0.17g 3%
Vitamin B6 0.259mg 0.293mg 3%
Vitamin E 0.61mg 0.35mg 2%
Choline 25.8mg 16.5mg 2%
Vitamin A 1µg 7µg 1%
Saturated fat 0.196g 0.037g 1%
Monounsaturated fat 0.213g 0.006g 1%
Calcium 22mg 17mg 1%
Net carbs 59.48g 23.78g N/A
Sugar 7.84g 0.5g N/A
Sodium 5mg 9mg 0%
Vitamin K 1.8µg 2.3µg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.012mg 0%
Threonine 0.442mg 0.054mg 0%
Isoleucine 0.566mg 0.052mg 0%
Leucine 1.112mg 0.096mg 0%
Lysine 0.416mg 0.059mg 0%
Methionine 0.251mg 0.021mg 0%
Phenylalanine 0.772mg 0.071mg 0%
Valine 0.687mg 0.062mg 0%
Histidine 0.379mg 0.034mg 0%
Fructose 0.11g 0%
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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +850.3%
Contains more FatsFats +1152.9%
Contains more CarbsCarbs +153.2%
Contains more OtherOther +104.9%
Contains more WaterWater +528.7%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +3450%
Contains more Poly. FatPolyunsaturated fat +717.1%
Contains less Sat. FatSaturated fat -81.1%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.