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Wheat vs. Butterbur — In-Depth Nutrition Comparison

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A recap on the differences between wheat and butterbur

  • Wheat is higher in selenium, manganese, iron, phosphorus, zinc, vitamin B3, copper, and magnesium, yet butterbur is higher in potassium and calcium.
  • Wheat covers your daily selenium needs 56% more than butterbur.
  • Wheat contains 18 times more iron than butterbur. While wheat contains 1.76mg of iron, butterbur contains only 0.1mg.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked and Butterbur, (fuki), raw.

Infographic

Wheat vs Butterbur 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
7
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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +242.9%
Contains more IronIron +1660%
Contains more CopperCopper +101%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +1125%
Contains more ManganeseManganese +275.9%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +1044.4%
Contains more PotassiumPotassium +299.4%
Contains less SodiumSodium -12.5%

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
4
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1052.5%
Contains more Vitamin B6Vitamin B6 +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Wheat Butterbur DV% diff.
Selenium 31.9µg 0.9µg 56%
Vitamin C 31.5mg 35%
Manganese 1.03mg 0.274mg 33%
Iron 1.76mg 0.1mg 21%
Phosphorus 147mg 12mg 19%
Fiber 4.3g 17%
Zinc 1.84mg 0.16mg 15%
Potassium 164mg 655mg 14%
Vitamin B3 2.305mg 0.2mg 13%
Copper 0.207mg 0.103mg 12%
Protein 5.71g 0.39g 11%
Calcium 9mg 103mg 9%
Carbs 27.6g 3.61g 8%
Magnesium 48mg 14mg 8%
Calories 132kcal 14kcal 6%
Vitamin B1 0.095mg 0.02mg 6%
Vitamin E 0.24mg 2%
Vitamin B6 0.07mg 0.096mg 2%
Polyunsaturated fat 0.243g 2%
Fats 0.83g 0.04g 1%
Vitamin B2 0.03mg 0.02mg 1%
Vitamin B5 0.032mg 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 231kcal 359kcal N/A
Weight per 100 calories 76g 714g N/A
Net carbs 23.3g 3.61g N/A
Sugar 3.07g N/A
Sodium 8mg 7mg 0%
Vitamin A 3µg 0%
Folate 11µg 10µg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0%
Monounsaturated fat 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +1364.1%
Contains more FatsFats +1975%
Contains more CarbsCarbs +664.5%
Contains more WaterWater +45%
Contains more OtherOther +114.7%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.