Wheat, soft red winter
FDC 168891cup (168 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, soft red winter is a strongly nutrient-dense choice at 66 of 100. Within grains & pasta it ranks 25 of 60. Per 100 grams it is an excellent source of dietary fiber (45% DV), an excellent source of magnesium (30% DV), an excellent source of protein (21% DV). Most of its 331 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 | 331 kcal | 17% |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 74 g | 27% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 10 g | 21% |
| Potassium | 397 mg | 8% |
| Calcium | 27 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 | 556 kcal | 28% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.49 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 125 g | 45% |
| Dietary fiber | 21 g | 75% |
| Sugars | 0.69 g | |
| Protein | 17 g | 35% |
| Potassium | 667 mg | 14% |
| Calcium | 45 mg | 3% |
| Iron | 5.4 mg | 30% |
| Magnesium | 212 mg | 50% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 168891Original 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 red winterDensity 66 vs 66Wheat, soft whiteDensity 66 vs 66BuckwheatDensity 66 vs 66