Wheat

Grains 5 variants

Wheat is consistently high in these nutrients across all variants, regardless of preparation or processing.

Selenium > 99% Manganese > 98% Dietary Fiber > 96% Magnesium > 91% Copper > 89% Carbohydrate > 87% Phosphorus > 87% Thiamine (B1) > 86% Iron > 84% Pantothenic Acid (B5) > 80% Vitamin E > 79% Potassium > 74% Folate > 73% Zinc > 71%

Select a nutrient to see how the 5 variants compare.

Variant	Protein (g)	All foods
hard red spring	15.4	> 62%
hard red winter	12.6	> 57%
hard white	11.3	> 54%
soft white	10.7	> 52%
soft red winter	10.3	> 51%

Variant	Iron (mg)	All foods
soft white	5.4	> 92%
hard white	4.6	> 90%
hard red spring	3.6	> 87%
soft red winter	3.2	> 84%
hard red winter	3.2	> 84%

Variant	Magnesium (mg)	All foods
hard red winter	126.0	> 94%
soft red winter	126.0	> 94%
hard red spring	124.0	> 94%
hard white	93.0	> 92%
soft white	90.0	> 91%

Variant	Zinc (mg)	All foods
soft white	3.5	> 79%
hard white	3.3	> 77%
hard red spring	2.8	> 72%
hard red winter	2.6	> 71%
soft red winter	2.6	> 71%

Variant	Calcium (mg)	All foods
soft white	34.0	> 62%
hard white	32.0	> 60%
hard red winter	29.0	> 58%
soft red winter	27.0	> 57%
hard red spring	25.0	> 55%

Variant	Potassium (mg)	All foods
soft white	435.0	> 88%
hard white	432.0	> 88%
soft red winter	397.0	> 85%
hard red winter	363.0	> 79%
hard red spring	340.0	> 74%

Variant	Phosphorus (mg)	All foods
soft red winter	493.0	> 96%
soft white	402.0	> 94%
hard white	355.0	> 92%
hard red spring	332.0	> 91%
hard red winter	288.0	> 87%

Variant	Dietary Fiber (g)	All foods
soft white	12.7	> 96%
soft red winter	12.5	> 96%
hard red spring	12.2	> 96%
hard red winter	12.2	> 96%
hard white	12.2	> 96%

Variant	Vitamin E (mg)	All foods
hard red spring	1.0	> 79%
hard red winter	1.0	> 79%
hard white	1.0	> 79%
soft red winter	1.0	> 79%
soft white	1.0	> 79%

Variant	Folate (µg)	All foods
hard red spring	43.0	> 75%
soft red winter	41.0	> 74%
soft white	41.0	> 74%
hard red winter	38.0	> 73%
hard white	38.0	> 73%

Variant	Choline (mg)	All foods
hard red spring	31.2	> 53%
hard red winter	31.2	> 53%
hard white	trace	n/a
soft red winter	trace	n/a
soft white	trace	n/a