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Wheat vs. Wheat — In-Depth Nutrition Comparison

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How are Wheat and Wheat different?

    Wheat, KAMUT khorasan, cooked and Wheat, KAMUT khorasan, cooked types were used in this article.

    Infographic

    Wheat vs Wheat 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
    0
    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%
    Wheat
    Wheat
    0
    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%
    ~equal in Magnesium ~48mg
    ~equal in Calcium ~9mg
    ~equal in Potassium ~164mg
    ~equal in Iron ~1.76mg
    ~equal in Copper ~0.207mg
    ~equal in Zinc ~1.84mg
    ~equal in Phosphorus ~147mg
    ~equal in Sodium ~8mg
    ~equal in Manganese ~1.03mg
    ~equal in Selenium ~31.9µg

    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
    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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
    Wheat
    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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
    ~equal in Vitamin C ~mg
    ~equal in Vitamin A ~4IU
    ~equal in Vitamin E ~0.24mg
    ~equal in Vitamin D ~µg
    ~equal in Vitamin B1 ~0.095mg
    ~equal in Vitamin B2 ~0.03mg
    ~equal in Vitamin B3 ~2.305mg
    ~equal in Vitamin B5 ~mg
    ~equal in Vitamin B6 ~0.07mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Folate ~11µg
    ~equal in Choline ~mg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Wheat
    Wheat
    0
    6% 28% 65%
    Protein: 5.71 g
    Fats: 0.83 g
    Carbs: 27.6 g
    Water: 65.18 g
    Other: 0.68 g
    Wheat
    Wheat
    0
    6% 28% 65%
    Protein: 5.71 g
    Fats: 0.83 g
    Carbs: 27.6 g
    Water: 65.18 g
    Other: 0.68 g
    ~equal in Protein ~5.71g
    ~equal in Fats ~0.83g
    ~equal in Carbs ~27.6g
    ~equal in Water ~65.18g
    ~equal in Other ~0.68g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Wheat
    Wheat
    0
    19% 21% 60%
    Saturated Fat: Sat. Fat 0.077 g
    Monounsaturated Fat: Mono. Fat 0.084 g
    Polyunsaturated fat: Poly. Fat 0.243 g
    Wheat
    Wheat
    0
    19% 21% 60%
    Saturated Fat: Sat. Fat 0.077 g
    Monounsaturated Fat: Mono. Fat 0.084 g
    Polyunsaturated fat: Poly. Fat 0.243 g
    ~equal in Saturated Fat ~0.077g
    ~equal in Monounsaturated Fat ~0.084g
    ~equal in Polyunsaturated fat ~0.243g

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Wheat Wheat Opinion
    Calories 132kcal 132kcal
    Protein 5.71g 5.71g
    Fats 0.83g 0.83g
    Net carbs 23.3g 23.3g
    Carbs 27.6g 27.6g
    Magnesium 48mg 48mg
    Calcium 9mg 9mg
    Potassium 164mg 164mg
    Iron 1.76mg 1.76mg
    Sugar 3.07g 3.07g
    Fiber 4.3g 4.3g
    Copper 0.207mg 0.207mg
    Zinc 1.84mg 1.84mg
    Phosphorus 147mg 147mg
    Sodium 8mg 8mg
    Vitamin A 4IU 4IU
    Vitamin E 0.24mg 0.24mg
    Manganese 1.03mg 1.03mg
    Selenium 31.9µg 31.9µg
    Vitamin B1 0.095mg 0.095mg
    Vitamin B2 0.03mg 0.03mg
    Vitamin B3 2.305mg 2.305mg
    Vitamin B6 0.07mg 0.07mg
    Folate 11µg 11µg
    Trans Fat 0.002g 0.002g
    Saturated Fat 0.077g 0.077g
    Monounsaturated Fat 0.084g 0.084g
    Polyunsaturated fat 0.243g 0.243g
    Tryptophan 0.051mg 0.051mg
    Threonine 0.172mg 0.172mg
    Isoleucine 0.22mg 0.22mg
    Leucine 0.432mg 0.432mg
    Lysine 0.161mg 0.161mg
    Methionine 0.097mg 0.097mg
    Phenylalanine 0.3mg 0.3mg
    Valine 0.267mg 0.267mg
    Histidine 0.147mg 0.147mg

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Wheat Wheat
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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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
    8%
    Wheat
    Minerals Daily Need Coverage Score
    61%
    Wheat
    61%
    Wheat

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (3.07 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (8 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.077 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (50)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($0.4)
    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.
    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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.