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Wheat vs. Chicken meat — In-Depth Nutrition Comparison

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How are wheat and chicken meat different?

  • Wheat has more manganese, fiber, copper, and selenium; however, chicken meat is richer in vitamin B3, vitamin B6, vitamin B12, and vitamin B2.
  • Wheat covers your daily need for manganese, 44% more than chicken meat.
  • Wheat contains less saturated fat.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of chicken meat is 0.

Wheat, KAMUT khorasan, cooked and Chicken, broilers or fryers, meat and skin, cooked, roasted types were used in this article.

Infographic

Wheat vs Chicken meat 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.
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +108.7%
Contains more IronIron +39.7%
Contains more CopperCopper +213.6%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +5050%
Contains more SeleniumSelenium +33.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +36%
Contains more PhosphorusPhosphorus +23.8%
~equal in Zinc ~1.94mg

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.
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +50.8%
Contains more FolateFolate +120%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +268.2%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-294.3%
Contains more ProteinProtein +378.1%
Contains more FatsFats +1538.6%
~equal in Water ~59.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +6257.1%
Contains more Poly. FatPolyunsaturated fat +1122.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Chicken meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Chicken meat DV% diff.
Manganese 1.03mg 0.02mg 44%
Protein 5.71g 27.3g 43%
Vitamin B3 2.305mg 8.487mg 39%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.07mg 0.4mg 25%
Vitamin B5 1.03mg 21%
Fats 0.83g 13.6g 20%
Polyunsaturated fat 0.243g 2.97g 18%
Fiber 4.3g 0g 17%
Saturated fat 0.077g 3.79g 17%
Copper 0.207mg 0.066mg 16%
Selenium 31.9µg 23.9µg 15%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.084g 5.34g 13%
Choline 65.9mg 12%
Vitamin B2 0.03mg 0.168mg 11%
Carbs 27.6g 0g 9%
Iron 1.76mg 1.26mg 6%
Magnesium 48mg 23mg 6%
Calories 132kcal 239kcal 5%
Vitamin A 48µg 5%
Phosphorus 147mg 182mg 5%
Sodium 8mg 82mg 3%
Vitamin B1 0.095mg 0.063mg 3%
Vitamin K 2.4µg 2%
Folate 11µg 5µg 2%
Potassium 164mg 223mg 2%
Zinc 1.84mg 1.94mg 1%
Calcium 9mg 15mg 1%
Net carbs 23.3g 0g N/A
Vitamin D 2IU 0%
Sugar 3.07g 0g N/A
Vitamin E 0.24mg 0.27mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.305mg 0%
Threonine 0.172mg 1.128mg 0%
Isoleucine 0.22mg 1.362mg 0%
Leucine 0.432mg 1.986mg 0%
Lysine 0.161mg 2.223mg 0%
Methionine 0.097mg 0.726mg 0%
Phenylalanine 0.3mg 1.061mg 0%
Valine 0.267mg 1.325mg 0%
Histidine 0.147mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Wheat
36%
Chicken meat
Minerals Daily Need Coverage Score
61%
Wheat
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 3.713g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.