Wheat flour, whole-grain
FDC 168893cup (120 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wheat flour, whole-grain is a strongly nutrient-dense choice at 65 of 100. Within grains & pasta it ranks 29 of 60. Per 100 grams it is an excellent source of dietary fiber (38% DV), an excellent source of magnesium (33% DV), an excellent source of protein (26% DV). Most of its 340 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 | 340 kcal | 17% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 11 g | 38% |
| Sugars | 0.41 g | |
| Protein | 13 g | 26% |
| Potassium | 363 mg | 8% |
| Calcium | 34 mg | 3% |
| Iron | 3.6 mg | 20% |
| Magnesium | 137 mg | 33% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | 20% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.4 mg | 0% |
| Carbohydrate | 86 g | 31% |
| Dietary fiber | 13 g | 46% |
| Sugars | 0.49 g | |
| Protein | 16 g | 32% |
| Potassium | 436 mg | 9% |
| Calcium | 41 mg | 3% |
| Iron | 4.3 mg | 24% |
| Magnesium | 164 mg | 39% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 168893Original 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.
Wheat, hard whiteDensity 65 vs 65Bulgur, dryDensity 65 vs 65OatsDensity 65 vs 65