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  6. Wheat vs. Purslane

Wheat vs. Purslane — In-Depth Nutrition Comparison

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What are the main differences between wheat and purslane?

  • Wheat is richer in selenium, manganese, zinc, phosphorus, vitamin B3, and copper, while purslane is higher in vitamin A, potassium, vitamin B2, and calcium.
  • Wheat's daily need coverage for selenium is 56% higher.
  • Purslane has 11 times less zinc than wheat. Wheat has 1.84mg of zinc, while purslane has 0.17mg.

We used Wheat, KAMUT khorasan, cooked and Purslane, raw types in this comparison.

Infographic

Wheat vs Purslane 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
6
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CopperCopper +83.2%
Contains more ZincZinc +982.4%
Contains more PhosphorusPhosphorus +234.1%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +239.9%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +622.2%
Contains more PotassiumPotassium +201.2%
Contains more IronIron +13.1%

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
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% 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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.1%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin B2Vitamin B2 +273.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Wheat Purslane DV% diff.
Selenium 31.9µg 0.9µg 56%
Manganese 1.03mg 0.303mg 32%
Vitamin C 21mg 23%
Fiber 4.3g 17%
Zinc 1.84mg 0.17mg 15%
Phosphorus 147mg 44mg 15%
Vitamin B3 2.305mg 0.48mg 11%
Potassium 164mg 494mg 10%
Copper 0.207mg 0.113mg 10%
Carbs 27.6g 3.39g 8%
Protein 5.71g 2.03g 7%
Calories 132kcal 20kcal 6%
Calcium 9mg 65mg 6%
Vitamin B2 0.03mg 0.112mg 6%
Magnesium 48mg 68mg 5%
Vitamin B1 0.095mg 0.047mg 4%
Iron 1.76mg 1.99mg 3%
Sodium 8mg 45mg 2%
Vitamin E 0.24mg 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.243g 2%
Fats 0.83g 0.36g 1%
Vitamin B5 0.036mg 1%
Protein per 100 calories 4.3g 10g N/A
Calories per 10 g protein 231kcal 99kcal N/A
Weight per 100 calories 76g 500g N/A
Net carbs 23.3g 3.39g N/A
Sugar 3.07g N/A
Vitamin B6 0.07mg 0.073mg 0%
Folate 11µg 12µg 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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +181.3%
Contains more FatsFats +130.6%
Contains more CarbsCarbs +714.2%
Contains more WaterWater +42.5%
Contains more OtherOther +100%

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.