After looking through last year's Farmer's Almanac on heritage grains, I've decided to do some nutritional research on these meme grains, so I can see for myself if there really is anything up with these beyond the "Muh gluten" fad. I would've included Sonora White with these if SEO cancer didn't shit it up with non-sonora white flours and tortilla shit that completely messed up my attempt to categorize anything. I looked for both a berry and a flour as comparison, but could only find either in Einkorn and Khorasan.
Einkorn
The only meme grain I have personally bought and baked with (because for me, it was the cheapest of the meme grains). This grain will throw off anyone used to normie-bread-flour that actually rises, einkorn doesn't rise far, that's normal of it. Makes a bretty gud bread, though be sure to use milk to get maximum calcium gainz. Also, when I say "don't use this grain as 100% sourdough", I speak from experience, that loaf was a completel fuck-up. I did read that 100% einkorn sourdough is a lot like 100% rye sourdough, so if you do rye, you could do einkorn the same way.
Red Fife
Flour was the only form I could find of this grain on USDA.gov. I got confused when I started getting results for "Red (season) Wheat berries", I decided to ultimately exclude those because I have my doubts if they were the same grain. Nutritionally, the flour is more diverse than einkorn berries, but since the entry listed is a flour not a berry, I don't know how much of these nutrients are natural or added after grinding.
Emmer
AKA Farro
Farro is in fact a misnomer, as "Farro" includes Einkorn and Spelt as well as Emmer, Emmer is what people mean when they talk Farro.
Bluebird Emmer was the only one I could find among the USDA lists, and it looks to the most memey of the heritage grains. Nutritional content of the emmer was basically listed as worse than buy-it-at-walmart-tier bread flour, and any other nutritional benefits that it -does- excell at are pointless because it sucks at everything else.
Khorasan
AKA Kamut
The most nutrient dense of each of the meme grains. whatever the other grains have, Khorasan has more of it, and it also has nutrients that the other breads don't. the only other grain that can compete with this one is einkorn, and that is solely for the sake of calcium.
Interestingly enough this grain has sugar in it too, which makes me wonder what kind of beer this grain would make.
Bread Flour
King Arthur Brand
I used this as a control compared to the meme breads. The nutritional content isn't very spectacular. It does however, have more thiamin, rivoflavin, than any of the meme grains. Does that really mean anything in the scope of nutrition, anyway?
Nutrient comparisons of each
All of the sources I've used to compare the nutrient content of these grains come from UDSA.gov. that site was the most concise place to get comprehensive information on nutrients without having to sift through a bunch of buzzfeed-tier infographics and non-informative articles
* All the breads (including normie-tier bread) have similar calorie and protein content. Each grain has around 350KCal and 13g protein per 100g of grain, give or take.
* Khorasan is the sole grain that isn't as samey as the other grains, having slightly to significantly more nutrients, including protein and calories.
* Khorasan is also the only grain listed that has significant sugar, fatty acids, Vitamin E and Vitamin K in it.
* Einkorn and Khorasan are the only found grains with calcium, with Einkorn having the most calcium period at around 80g per 100g.
* the Einkorn flour I found actually had less nutrients than its berry counterpart, when usually it's the other way around with berries and flours.
* Red Fife and Einkorn are the fattiest of the breads, at ~3g each.
* Emmer sucks dick. (or bluebird can't grow a nutritious emmer).
Conclusion
Khorasan is /fit/ tier grain, just be sure to buy in bulk so you don't get (((shafted))) at the cash register. Einkorn is finekorn too, as is red fife, but when it comes down to either/or, I'd personally go for einkorn. As per the info I've found, emmer is memey as hell. By any chance someone can find an emmer that actually has nutritional content that isn't shit, well then that's up to you.
And if anyone has used Sonora white as a bread flour, would you kindly post your experiences with it please? Thank you.