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  6. Wheat vs. Hominy

Wheat vs. Hominy — In-Depth Nutrition Comparison

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How are Wheat and Hominy different?

  • Wheat has more Selenium, Manganese, Copper, Phosphorus, Iron, Vitamin B3, Vitamin B1, Magnesium, and Fiber than Hominy.
  • Daily need coverage for Selenium from Wheat is 53% higher.
  • Wheat contains 70 times more Vitamin B3 than Hominy. While Wheat contains 2.305mg of Vitamin B3, Hominy contains only 0.033mg.
  • Wheat has less Sodium.

Wheat, KAMUT khorasan, cooked and Hominy, canned, white are the varieties used in this article.

Infographic

Wheat vs Hominy 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
Wheat
9
:
1
Hominy
Hominy
Contains more Iron +183.9%
Contains more Magnesium +200%
Contains more Phosphorus +320%
Contains more Potassium +1722.2%
Contains less Sodium -97.7%
Contains more Zinc +75.2%
Contains more Copper +590%
Contains more Manganese +1371.4%
Contains more Selenium +963.3%
Contains more Calcium +11.1%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Hominy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 12% 15% 1% 45% 29% 10% 10% 17%
Contains more Iron +183.9%
Contains more Magnesium +200%
Contains more Phosphorus +320%
Contains more Potassium +1722.2%
Contains less Sodium -97.7%
Contains more Zinc +75.2%
Contains more Copper +590%
Contains more Manganese +1371.4%
Contains more Selenium +963.3%
Contains more Calcium +11.1%

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.
Wheat
Wheat
7
:
4
Hominy
Hominy
Contains more Vitamin A +300%
Contains more Vitamin E +380%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +6884.8%
Contains more Vitamin B6 +1300%
Contains more Folate +1000%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Hominy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 1% 2% 1% 10% 2% 1% 0% 1%
Contains more Vitamin A +300%
Contains more Vitamin E +380%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +6884.8%
Contains more Vitamin B6 +1300%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Hominy
Hominy
Contains more Protein +285.8%
Contains more Carbs +93.5%
Contains more Water +26.6%
Contains more Other +25%
Equal in Fats - 0.88
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Hominy
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more Protein +285.8%
Contains more Carbs +93.5%
Contains more Water +26.6%
Contains more Other +25%
Equal in Fats - 0.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Hominy
Hominy
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +64.2%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Hominy
16% 31% 53%
Saturated Fat: 0.123 g
Monounsaturated Fat: 0.231 g
Polyunsaturated fat: 0.399 g
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +64.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Hominy Opinion
Net carbs 23.3g 11.76g Wheat
Protein 5.71g 1.48g Wheat
Fats 0.83g 0.88g Hominy
Carbs 27.6g 14.26g Wheat
Calories 132kcal 72kcal Wheat
Sugar 3.07g 1.82g Hominy
Fiber 4.3g 2.5g Wheat
Calcium 9mg 10mg Hominy
Iron 1.76mg 0.62mg Wheat
Magnesium 48mg 16mg Wheat
Phosphorus 147mg 35mg Wheat
Potassium 164mg 9mg Wheat
Sodium 8mg 345mg Wheat
Zinc 1.84mg 1.05mg Wheat
Copper 0.207mg 0.03mg Wheat
Manganese 1.03mg 0.07mg Wheat
Selenium 31.9µg 3µg Wheat
Vitamin A 4IU 1IU Wheat
Vitamin E 0.24mg 0.05mg Wheat
Vitamin B1 0.095mg 0.003mg Wheat
Vitamin B2 0.03mg 0.006mg Wheat
Vitamin B3 2.305mg 0.033mg Wheat
Vitamin B5 0.154mg Hominy
Vitamin B6 0.07mg 0.005mg Wheat
Folate 11µg 1µg Wheat
Vitamin K 0.2µg Hominy
Tryptophan 0.051mg 0.008mg Wheat
Threonine 0.172mg 0.05mg Wheat
Isoleucine 0.22mg 0.058mg Wheat
Leucine 0.432mg 0.202mg Wheat
Lysine 0.161mg 0.033mg Wheat
Methionine 0.097mg 0.031mg Wheat
Phenylalanine 0.3mg 0.076mg Wheat
Valine 0.267mg 0.077mg Wheat
Histidine 0.147mg 0.045mg Wheat
Trans Fat 0.002g Hominy
Saturated Fat 0.077g 0.123g Wheat
Monounsaturated Fat 0.084g 0.231g Hominy
Polyunsaturated fat 0.243g 0.399g Hominy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Hominy
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Wheat
1%
Hominy
Minerals Daily Need Coverage Score
61%
Wheat
16%
Hominy

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 337mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Hominy
Hominy is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
Hominy
Hominy is lower in glycemic index (difference - 10)
Which food is cheaper?
Hominy
Hominy is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.