Wheat, hard red winter
FDC 168890cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wheat, hard red winter is a strongly nutrient-dense choice at 66 of 100. Within grains & pasta it ranks 24 of 60. Per 100 grams it is an excellent source of dietary fiber (44% DV), an excellent source of magnesium (30% DV), an excellent source of protein (25% DV). Most of its 327 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 | 327 kcal | 16% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | 12 g | 44% |
| Sugars | 0.41 g | |
| Protein | 13 g | 25% |
| Potassium | 363 mg | 8% |
| Calcium | 29 mg | 2% |
| Iron | 3.2 mg | 18% |
| Magnesium | 126 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 628 kcal | 31% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 137 g | 50% |
| Dietary fiber | 23 g | 84% |
| Sugars | 0.79 g | |
| Protein | 24 g | 48% |
| Potassium | 697 mg | 15% |
| Calcium | 56 mg | 4% |
| Iron | 6.1 mg | 34% |
| Magnesium | 242 mg | 58% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 168890Original 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, soft whiteDensity 66 vs 66BuckwheatDensity 66 vs 66Rye grainDensity 66 vs 66