Wheat, hard white
FDC 169719cup (192 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, hard white is a strongly nutrient-dense choice at 65 of 100. Within grains & pasta it ranks 28 of 60. Per 100 grams it is an excellent source of dietary fiber (44% DV), an excellent source of iron (25% DV), an excellent source of protein (23% DV). Most of its 342 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 | 342 kcal | 17% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 12 g | 44% |
| Sugars | 0.41 g | |
| Protein | 11 g | 23% |
| Potassium | 432 mg | 9% |
| Calcium | 32 mg | 2% |
| Iron | 4.6 mg | 25% |
| Magnesium | 93 mg | 22% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 657 kcal | 33% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 146 g | 53% |
| Dietary fiber | 23 g | 84% |
| Sugars | 0.79 g | |
| Protein | 22 g | 43% |
| Potassium | 829 mg | 18% |
| Calcium | 61 mg | 5% |
| Iron | 8.8 mg | 49% |
| Magnesium | 179 mg | 43% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 169719Original 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.
Bulgur, dryDensity 65 vs 65OatsDensity 65 vs 65Wheat, soft red winterDensity 66 vs 65