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  6. Khorasan wheat vs. Flour

Khorasan wheat vs. Flour — In-Depth Nutrition Comparison

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How are khorasan wheat and flour different?

  • Khorasan wheat is higher in manganese, selenium, copper, phosphorus, fiber, zinc, magnesium, and vitamin B6; however, flour is richer in vitamin B2 and vitamin B1.
  • Daily need coverage for manganese for khorasan wheat is 89% higher.
  • Khorasan wheat contains 6 times more magnesium than flour. While khorasan wheat contains 130mg of magnesium, flour contains only 22mg.
  • Khorasan wheat has a lower glycemic index (40) than flour (72).

Wheat, KAMUT khorasan, uncooked and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Khorasan wheat vs Flour infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +490.9%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +276.6%
Contains more CopperCopper +251.4%
Contains more ZincZinc +425.7%
Contains more PhosphorusPhosphorus +237%
Contains more ManganeseManganese +301%
Contains more SeleniumSelenium +140.4%
Contains more IronIron +23.1%
Contains less SodiumSodium -60%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +488.6%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin B1Vitamin B1 +38.7%
Contains more Vitamin B2Vitamin B2 +168.5%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.904mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Flour DV% diff.
Manganese 2.735mg 0.682mg 89%
Selenium 81.5µg 33.9µg 87%
Folate 183µg 46%
Copper 0.506mg 0.144mg 40%
Phosphorus 364mg 108mg 37%
Fiber 11.1g 2.7g 34%
Zinc 3.68mg 0.7mg 27%
Magnesium 130mg 22mg 26%
Vitamin B2 0.184mg 0.494mg 24%
Starch 52.41g 22%
Vitamin B1 0.566mg 0.785mg 18%
Vitamin B6 0.259mg 0.044mg 17%
Iron 3.77mg 4.64mg 11%
Vitamin B5 0.949mg 0.438mg 10%
Potassium 403mg 107mg 9%
Protein 14.54g 10.33g 8%
Vitamin E 0.61mg 0.06mg 4%
Vitamin B3 6.375mg 5.904mg 3%
Choline 25.8mg 10.4mg 3%
Omega-3 (ALA) 0.048g 3%
Fats 2.13g 0.98g 2%
Carbs 70.58g 76.31g 2%
Calories 337kcal 364kcal 1%
Calcium 22mg 15mg 1%
Vitamin K 1.8µg 0.3µg 1%
Polyunsaturated fat 0.621g 0.413g 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 232kcal 352kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 4.3 3.2 N/A
Net carbs 59.48g 73.61g N/A
Sugar 7.84g 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Saturated fat 0.196g 0.155g 0%
Monounsaturated fat 0.213g 0.087g 0%
Tryptophan 0.13mg 0.127mg 0%
Threonine 0.442mg 0.281mg 0%
Isoleucine 0.566mg 0.357mg 0%
Leucine 1.112mg 0.71mg 0%
Lysine 0.416mg 0.228mg 0%
Methionine 0.251mg 0.183mg 0%
Phenylalanine 0.772mg 0.52mg 0%
Valine 0.687mg 0.415mg 0%
Histidine 0.379mg 0.23mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +40.8%
Contains more FatsFats +117.3%
~equal in Carbs ~76.31g
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +144.8%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains less Sat. FatSaturated fat -20.9%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.