Wheat vs. Whey — In-Depth Nutrition Comparison
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Summary of differences between wheat and whey
- Wheat has more selenium, manganese, copper, iron, fiber, zinc, phosphorus, and vitamin B3; however, whey is higher in vitamin B12 and vitamin B2.
- Wheat covers your daily need for selenium, 55% more than whey.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Whey, sweet, fluid.
Infographic
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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.
| Contains more MagnesiumMagnesium | +500% |
| Contains more IronIron | +2833.3% |
| Contains more CopperCopper | +5075% |
| Contains more ZincZinc | +1315.4% |
| Contains more PhosphorusPhosphorus | +219.6% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +102900% |
| Contains more SeleniumSelenium | +1578.9% |
| Contains more CalciumCalcium | +422.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.9% |
| Contains more Vitamin B3Vitamin B3 | +3014.9% |
| Contains more Vitamin B6Vitamin B6 | +125.8% |
| Contains more FolateFolate | +1000% |
| Contains more Vitamin B2Vitamin B2 | +426.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 31.9µg | 1.9µg | 55% |
| Manganese | 1.03mg | 0.001mg | 45% |
| Copper | 0.207mg | 0.004mg | 23% |
| Iron | 1.76mg | 0.06mg | 21% |
| Fiber | 4.3g | 0g | 17% |
| Zinc | 1.84mg | 0.13mg | 16% |
| Phosphorus | 147mg | 46mg | 14% |
| Vitamin B3 | 2.305mg | 0.074mg | 14% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin B2 | 0.03mg | 0.158mg | 10% |
| Magnesium | 48mg | 8mg | 10% |
| Protein | 5.71g | 0.85g | 10% |
| Vitamin B5 | 0.383mg | 8% | |
| Carbs | 27.6g | 5.14g | 7% |
| Calories | 132kcal | 27kcal | 5% |
| Vitamin B1 | 0.095mg | 0.036mg | 5% |
| Calcium | 9mg | 47mg | 4% |
| Choline | 16mg | 3% | |
| Folate | 11µg | 1µg | 3% |
| Vitamin B6 | 0.07mg | 0.031mg | 3% |
| Polyunsaturated fat | 0.243g | 0.011g | 2% |
| Sodium | 8mg | 54mg | 2% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Fats | 0.83g | 0.36g | 1% |
| Saturated fat | 0.077g | 0.23g | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 23.3g | 5.14g | N/A |
| Potassium | 164mg | 161mg | 0% |
| Sugar | 3.07g | 5.14g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Monounsaturated fat | 0.084g | 0.1g | 0% |
| Tryptophan | 0.051mg | 0.013mg | 0% |
| Threonine | 0.172mg | 0.054mg | 0% |
| Isoleucine | 0.22mg | 0.047mg | 0% |
| Leucine | 0.432mg | 0.078mg | 0% |
| Lysine | 0.161mg | 0.068mg | 0% |
| Methionine | 0.097mg | 0.016mg | 0% |
| Phenylalanine | 0.3mg | 0.027mg | 0% |
| Valine | 0.267mg | 0.046mg | 0% |
| Histidine | 0.147mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +571.8% |
| Contains more FatsFats | +130.6% |
| Contains more CarbsCarbs | +437% |
| Contains more OtherOther | +28.3% |
| Contains more WaterWater | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.5% |
| Contains more Poly. FatPolyunsaturated fat | +2109.1% |
| Contains more Mono. FatMonounsaturated fat | +19% |
