Wheat, durum
FDC 169721cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -8 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wheat, durum is middling for nutrient density at 56 of 100. Within grains & pasta it ranks 40 of 60. Per 100 grams it is an excellent source of magnesium (34% DV), an excellent source of protein (27% DV), an excellent source of iron (20% DV). Most of its 339 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | 17% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 14 g | 27% |
| Potassium | 431 mg | 9% |
| Calcium | 34 mg | 3% |
| Iron | 3.5 mg | 20% |
| Magnesium | 144 mg | 34% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 651 kcal | 33% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 137 g | 50% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 26 g | 53% |
| Potassium | 828 mg | 18% |
| Calcium | 65 mg | 5% |
| Iron | 6.8 mg | 38% |
| Magnesium | 276 mg | 66% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169721Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Corn grain, yellowDensity 56 vs 56Wild rice, cookedDensity 57 vs 56Wheat, sproutedDensity 58 vs 56