Wheat, hard red spring
FDC 168889cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +3 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wheat, hard red spring is a strongly nutrient-dense choice at 67 of 100. Within grains & pasta it ranks 20 of 60. Per 100 grams it is an excellent source of dietary fiber (44% DV), an excellent source of protein (31% DV), an excellent source of magnesium (30% DV). Most of its 329 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 | 329 kcal | 16% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 12 g | 44% |
| Sugars | 0.41 g | |
| Protein | 15 g | 31% |
| Potassium | 340 mg | 7% |
| Calcium | 25 mg | 2% |
| Iron | 3.6 mg | 20% |
| Magnesium | 124 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 632 kcal | 32% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 131 g | 47% |
| Dietary fiber | 23 g | 84% |
| Sugars | 0.79 g | |
| Protein | 30 g | 59% |
| Potassium | 653 mg | 14% |
| Calcium | 48 mg | 4% |
| Iron | 6.9 mg | 38% |
| Magnesium | 238 mg | 57% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 168889Original 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.
Quinoa, cookedDensity 67 vs 67Spelt, cookedDensity 67 vs 67Barley, hulledDensity 68 vs 67