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Wheat vs. Purslane — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Purslane?

  • Wheat is richer in Selenium, Manganese, Zinc, Phosphorus, Vitamin B3, and Copper, while Purslane is higher in Potassium, Vitamin B2, and Calcium.
  • Wheat's daily need coverage for Selenium is 56% higher.
  • Purslane has 11 times less Zinc than Wheat. Wheat has 1.84mg of Zinc, while Purslane has 0.17mg.

We used Wheat, KAMUT khorasan, cooked and Purslane, raw types in this comparison.

Infographic

Wheat vs Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CopperCopper +83.2%
Contains more ZincZinc +982.4%
Contains more PhosphorusPhosphorus +234.1%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +239.9%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +622.2%
Contains more PotassiumPotassium +201.2%
Contains more IronIron +13.1%

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
3
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% 0.24% 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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.1%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B2Vitamin B2 +273.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~12µg

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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +181.3%
Contains more FatsFats +130.6%
Contains more CarbsCarbs +714.2%
Contains more WaterWater +42.5%
Contains more OtherOther +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Purslane Opinion
Calories 132kcal 20kcal Wheat
Protein 5.71g 2.03g Wheat
Fats 0.83g 0.36g Wheat
Vitamin C 21mg Purslane
Net carbs 23.3g 3.39g Wheat
Carbs 27.6g 3.39g Wheat
Magnesium 48mg 68mg Purslane
Calcium 9mg 65mg Purslane
Potassium 164mg 494mg Purslane
Iron 1.76mg 1.99mg Purslane
Sugar 3.07g Purslane
Fiber 4.3g Wheat
Copper 0.207mg 0.113mg Wheat
Zinc 1.84mg 0.17mg Wheat
Phosphorus 147mg 44mg Wheat
Sodium 8mg 45mg Wheat
Vitamin A 4IU 1320IU Purslane
Vitamin E 0.24mg Wheat
Manganese 1.03mg 0.303mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.047mg Wheat
Vitamin B2 0.03mg 0.112mg Purslane
Vitamin B3 2.305mg 0.48mg Wheat
Vitamin B5 0.036mg Purslane
Vitamin B6 0.07mg 0.073mg Purslane
Folate 11µg 12µg Purslane
Trans Fat 0.002g 0g Purslane
Choline 12.8mg Purslane
Saturated Fat 0.077g Purslane
Monounsaturated Fat 0.084g Wheat
Polyunsaturated fat 0.243g Wheat
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Purslane
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
18%
Purslane
Minerals Daily Need Coverage Score
61%
Wheat
30%
Purslane

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 37mg)
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 50)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.4)
Which food is richer in vitamins?
Purslane
Purslane is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.