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Wheat vs. Sorghum grain — In-Depth Nutrition Comparison

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What are the main differences between wheat and sorghum grain?

  • Wheat is richer in selenium, while sorghum grain is higher in vitamin B6, magnesium, manganese, phosphorus, iron, vitamin B1, fiber, vitamin B3, and copper.
  • Wheat's daily need coverage for selenium is 36% higher.

We used Wheat, KAMUT khorasan, cooked and Sorghum grain types in this comparison.

Infographic

Wheat vs Sorghum grain 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
1
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 118% 3.9% 32% 126% 95% 46% 124% 0.26% 209% 67%
Contains more SeleniumSelenium +161.5%
Contains more MagnesiumMagnesium +243.8%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +121.3%
Contains more IronIron +90.9%
Contains more CopperCopper +37.2%
Contains more PhosphorusPhosphorus +96.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +55.8%
~equal in Zinc ~1.67mg

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
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% 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% 0% 10% 0% 83% 22% 69% 22% 102% 0% 0% 15% 0%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +249.5%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B6Vitamin B6 +532.9%
Contains more FolateFolate +81.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Sorghum grain DV% diff.
Selenium 31.9µg 12.2µg 36%
Vitamin B6 0.07mg 0.443mg 29%
Magnesium 48mg 165mg 28%
Manganese 1.03mg 1.605mg 25%
Vitamin B1 0.095mg 0.332mg 20%
Phosphorus 147mg 289mg 20%
Iron 1.76mg 3.36mg 20%
Carbs 27.6g 72.09g 15%
Protein 5.71g 10.62g 10%
Calories 132kcal 329kcal 10%
Fiber 4.3g 6.7g 10%
Vitamin B3 2.305mg 3.688mg 9%
Polyunsaturated fat 0.243g 1.558g 9%
Copper 0.207mg 0.284mg 9%
Vitamin B5 0.367mg 7%
Potassium 164mg 363mg 6%
Vitamin B2 0.03mg 0.096mg 5%
Fats 0.83g 3.46g 4%
Monounsaturated fat 0.084g 1.131g 3%
Saturated fat 0.077g 0.61g 2%
Folate 11µg 20µg 2%
Zinc 1.84mg 1.67mg 2%
Vitamin E 0.24mg 0.5mg 2%
Net carbs 23.3g 65.39g N/A
Calcium 9mg 13mg 0%
Sugar 3.07g 2.53g N/A
Sodium 8mg 2mg 0%
Trans fat 0.002g 0.005g N/A
Tryptophan 0.051mg 0.124mg 0%
Threonine 0.172mg 0.346mg 0%
Isoleucine 0.22mg 0.433mg 0%
Leucine 0.432mg 1.491mg 0%
Lysine 0.161mg 0.229mg 0%
Methionine 0.097mg 0.169mg 0%
Phenylalanine 0.3mg 0.546mg 0%
Valine 0.267mg 0.561mg 0%
Histidine 0.147mg 0.246mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
11% 3% 72% 12%
Protein: 10.62 g
Fats: 3.46 g
Carbs: 72.09 g
Water: 12.4 g
Other: 1.43 g
Contains more WaterWater +425.6%
Contains more ProteinProtein +86%
Contains more FatsFats +316.9%
Contains more CarbsCarbs +161.2%
Contains more OtherOther +110.3%

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
18% 34% 47%
Saturated fat: Sat. Fat 0.61 g
Monounsaturated fat: Mono. Fat 1.131 g
Polyunsaturated fat: Poly. Fat 1.558 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +1246.4%
Contains more Poly. FatPolyunsaturated fat +541.2%

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. Sorghum grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169716/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.