Wheat vs. Grape — In-Depth Nutrition Comparison
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Significant differences between wheat and grapes
- The amount of selenium, phosphorus, copper, iron, zinc, fiber, manganese, vitamin B3, and magnesium in wheat is higher than in grapes.
- Wheat covers your daily selenium needs 58% more than grapes.
- Grapes have 46 times less zinc than wheat. Wheat has 1.84mg of zinc, while grapes have 0.04mg.
- Wheat contains less sugar.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Grapes, american type (slip skin), raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +860% |
| Contains more IronIron | +506.9% |
| Contains more CopperCopper | +417.5% |
| Contains more ZincZinc | +4500% |
| Contains more PhosphorusPhosphorus | +1370% |
| Contains more ManganeseManganese | +43.5% |
| Contains more SeleniumSelenium | +31800% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PotassiumPotassium | +16.5% |
| Contains less SodiumSodium | -75% |
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 | +26.3% |
| Contains more Vitamin B3Vitamin B3 | +668.3% |
| Contains more FolateFolate | +175% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +806.3% |
| Contains more FatsFats | +137.1% |
| Contains more CarbsCarbs | +60.9% |
| Contains more OtherOther | +19.3% |
| Contains more WaterWater | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +138.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 31.9µg | 0.1µg | 58% |
| Phosphorus | 147mg | 10mg | 20% |
| Copper | 0.207mg | 0.04mg | 19% |
| Iron | 1.76mg | 0.29mg | 18% |
| Zinc | 1.84mg | 0.04mg | 16% |
| Manganese | 1.03mg | 0.718mg | 14% |
| Fiber | 4.3g | 0.9g | 14% |
| Vitamin B3 | 2.305mg | 0.3mg | 13% |
| Vitamin K | 14.6µg | 12% | |
| Magnesium | 48mg | 5mg | 10% |
| Protein | 5.71g | 0.63g | 10% |
| Vitamin C | 4mg | 4% | |
| Vitamin B6 | 0.07mg | 0.11mg | 3% |
| Calories | 132kcal | 67kcal | 3% |
| Carbs | 27.6g | 17.15g | 3% |
| Vitamin B2 | 0.03mg | 0.057mg | 2% |
| Folate | 11µg | 4µg | 2% |
| Choline | 5.6mg | 1% | |
| Vitamin A | 5µg | 1% | |
| Potassium | 164mg | 191mg | 1% |
| Calcium | 9mg | 14mg | 1% |
| Polyunsaturated fat | 0.243g | 0.102g | 1% |
| Fats | 0.83g | 0.35g | 1% |
| Net carbs | 23.3g | 16.25g | N/A |
| Sugar | 3.07g | 16.25g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Vitamin B1 | 0.095mg | 0.092mg | 0% |
| Vitamin B5 | 0.024mg | 0% | |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.114g | 0% |
| Monounsaturated fat | 0.084g | 0.014g | 0% |
| Tryptophan | 0.051mg | 0.003mg | 0% |
| Threonine | 0.172mg | 0.017mg | 0% |
| Isoleucine | 0.22mg | 0.005mg | 0% |
| Leucine | 0.432mg | 0.013mg | 0% |
| Lysine | 0.161mg | 0.014mg | 0% |
| Methionine | 0.097mg | 0.021mg | 0% |
| Phenylalanine | 0.3mg | 0.013mg | 0% |
| Valine | 0.267mg | 0.017mg | 0% |
| Histidine | 0.147mg | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
61%
15%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 13.18g)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Grape contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Grape is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Grape is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)