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Wheat vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between wheat and vegetable

  • Wheat has more selenium, manganese, copper, phosphorus, zinc, iron, vitamin B3, and magnesium; however, vegetable is higher in vitamin B2.
  • Wheat covers your daily need for selenium 57% more than vegetable.
  • Wheat has 106 times more Selenium than vegetable. While wheat has 31.9µg of Selenium, vegetable has only 0.3µg.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Wheat vs Vegetable 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
8
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% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +118.2%
Contains more IronIron +114.6%
Contains more CopperCopper +149.4%
Contains more ZincZinc +275.5%
Contains more PhosphorusPhosphorus +188.2%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +171.8%
Contains more SeleniumSelenium +10533.3%
Contains more CalciumCalcium +177.8%
~equal in Potassium ~169mg

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
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% 0.24% 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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B3Vitamin B3 +170.9%
Contains more Vitamin AVitamin A +106825%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +99.7%
Contains more FatsFats +453.3%
Contains more CarbsCarbs +110.8%
Contains more WaterWater +27.7%
~equal in Other ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +740%
Contains more Poly. FatPolyunsaturated fat +237.5%
Contains less Sat. FatSaturated Fat -59.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Vegetable Opinion
Calories 132kcal 65kcal Wheat
Protein 5.71g 2.86g Wheat
Fats 0.83g 0.15g Wheat
Vitamin C 3.2mg Vegetable
Net carbs 23.3g 8.69g Wheat
Carbs 27.6g 13.09g Wheat
Magnesium 48mg 22mg Wheat
Calcium 9mg 25mg Vegetable
Potassium 164mg 169mg Vegetable
Iron 1.76mg 0.82mg Wheat
Sugar 3.07g 3.12g Wheat
Fiber 4.3g 4.4g Vegetable
Copper 0.207mg 0.083mg Wheat
Zinc 1.84mg 0.49mg Wheat
Phosphorus 147mg 51mg Wheat
Sodium 8mg 35mg Wheat
Vitamin A 4IU 4277IU Vegetable
Vitamin A 214µg Vegetable
Vitamin E 0.24mg 0.38mg Vegetable
Manganese 1.03mg 0.379mg Wheat
Selenium 31.9µg 0.3µg Wheat
Vitamin B1 0.095mg 0.071mg Wheat
Vitamin B2 0.03mg 0.12mg Vegetable
Vitamin B3 2.305mg 0.851mg Wheat
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.07mg 0.074mg Vegetable
Vitamin K 23.5µg Vegetable
Folate 11µg 19µg Vegetable
Trans Fat 0.002g 0g Vegetable
Choline 24.1mg Vegetable
Saturated Fat 0.077g 0.031g Vegetable
Monounsaturated Fat 0.084g 0.01g Wheat
Polyunsaturated fat 0.243g 0.072g Wheat
Tryptophan 0.051mg 0.029mg Wheat
Threonine 0.172mg 0.115mg Wheat
Isoleucine 0.22mg 0.139mg Wheat
Leucine 0.432mg 0.19mg Wheat
Lysine 0.161mg 0.17mg Vegetable
Methionine 0.097mg 0.034mg Wheat
Phenylalanine 0.3mg 0.12mg Wheat
Valine 0.267mg 0.149mg Wheat
Histidine 0.147mg 0.073mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Vegetable
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
35%
Vegetable
Minerals Daily Need Coverage Score
61%
Wheat
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.046g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.