Wheat, soft white
FDC 169720cup (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 white is a strongly nutrient-dense choice at 66 of 100. Within grains & pasta it ranks 23 of 60. Per 100 grams it is an excellent source of dietary fiber (45% DV), an excellent source of iron (30% DV), an excellent source of protein (21% 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 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 11 g | 21% |
| Potassium | 435 mg | 9% |
| Calcium | 34 mg | 3% |
| Iron | 5.4 mg | 30% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 571 kcal | 29% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.62 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 127 g | 46% |
| Dietary fiber | 21 g | 76% |
| Sugars | 0.69 g | |
| Protein | 18 g | 36% |
| Potassium | 731 mg | 16% |
| Calcium | 57 mg | 4% |
| Iron | 9 mg | 50% |
| Magnesium | 151 mg | 36% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 169720Original 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.
BuckwheatDensity 66 vs 66Rye grainDensity 66 vs 66Wheat, hard red springDensity 67 vs 66