Khorasan wheat vs. Sunflower seeds — In-Depth Nutrition Comparison
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The main differences between khorasan wheat and sunflower seeds
- Khorasan wheat is richer in selenium and manganese, yet sunflower seeds are richer in vitamin E, copper, vitamin B6, vitamin B1, fats, magnesium, and phosphorus.
- Daily need coverage for vitamin E for sunflower seeds is 230% higher.
- Khorasan wheat contains 2 times more selenium than sunflower seeds. Khorasan wheat contains 81.5µg of selenium, while sunflower seeds contain 53µg.
- Khorasan wheat contains less saturated fat.
- Sunflower seeds have a lower glycemic index than khorasan wheat.
Food types used in this article are Wheat, KAMUT khorasan, uncooked and Seeds, sunflower seed kernels, dried.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +40.3% |
| Contains more SeleniumSelenium | +53.8% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +60% |
| Contains more IronIron | +39.3% |
| Contains more CopperCopper | +255.7% |
| Contains more ZincZinc | +35.9% |
| Contains more PhosphorusPhosphorus | +81.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +5665.6% |
| Contains more Vitamin B1Vitamin B1 | +161.5% |
| Contains more Vitamin B2Vitamin B2 | +92.9% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
| Contains more Vitamin B6Vitamin B6 | +419.3% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.61mg | 35.17mg | 230% |
| Polyunsaturated fat | 0.621g | 23.137g | 150% |
| Copper | 0.506mg | 1.8mg | 144% |
| Vitamin B6 | 0.259mg | 1.345mg | 84% |
| Fats | 2.13g | 51.46g | 76% |
| Vitamin B1 | 0.566mg | 1.48mg | 76% |
| Folate | 227µg | 57% | |
| Selenium | 81.5µg | 53µg | 52% |
| Magnesium | 130mg | 325mg | 46% |
| Monounsaturated fat | 0.213g | 18.528g | 46% |
| Phosphorus | 364mg | 660mg | 42% |
| Manganese | 2.735mg | 1.95mg | 34% |
| Starch | 52.41g | 22% | |
| Iron | 3.77mg | 5.25mg | 19% |
| Saturated fat | 0.196g | 4.455g | 19% |
| Carbs | 70.58g | 20g | 17% |
| Vitamin B2 | 0.184mg | 0.355mg | 13% |
| Calories | 337kcal | 584kcal | 12% |
| Protein | 14.54g | 20.78g | 12% |
| Zinc | 3.68mg | 5mg | 12% |
| Vitamin B3 | 6.375mg | 8.335mg | 12% |
| Fiber | 11.1g | 8.6g | 10% |
| Potassium | 403mg | 645mg | 7% |
| Calcium | 22mg | 78mg | 6% |
| Choline | 25.8mg | 55.1mg | 5% |
| Vitamin B5 | 0.949mg | 1.13mg | 4% |
| Omega-3 (ALA) | 0.048g | 3% | |
| Vitamin C | 0mg | 1.4mg | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Protein per 100 calories | 4.3g | 3.6g | N/A |
| Calories per 10 g protein | 232kcal | 281kcal | N/A |
| Weight per 100 calories | 30g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 4.3 | 9.4 | N/A |
| Net carbs | 59.48g | 11.4g | N/A |
| Sugar | 7.84g | 2.62g | N/A |
| Sodium | 5mg | 9mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.13mg | 0.348mg | 0% |
| Threonine | 0.442mg | 0.928mg | 0% |
| Isoleucine | 0.566mg | 1.139mg | 0% |
| Leucine | 1.112mg | 1.659mg | 0% |
| Lysine | 0.416mg | 0.937mg | 0% |
| Methionine | 0.251mg | 0.494mg | 0% |
| Phenylalanine | 0.772mg | 1.169mg | 0% |
| Valine | 0.687mg | 1.315mg | 0% |
| Histidine | 0.379mg | 0.632mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 (EPA) | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +252.9% |
| Contains more WaterWater | +134% |
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +2316% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +8598.6% |
| Contains more Poly. FatPolyunsaturated fat | +3625.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +354.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
