Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Durum wheat |
|---|---|
Macronutrients | |
| Calorieskcal | 33917% DV |
| Proteing | 13.727% DV |
| Total fatg | 2.473% DV |
| Carbohydrateg | 71.126% DV |
| Waterg | 10.9 |
Fats | |
| Saturated fatg | 0.4542% DV |
| Monounsaturated fatg | 0.344 |
| Polyunsaturated fatg | 0.978 |
| Cholesterolmg | 00% DV |
| Linoleic acid (omega-6)g | 0.93 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.41935% DV |
| Riboflavin (B2)mg | 0.1219% DV |
| Niacin (B3)mg | 6.7442% DV |
| Pantothenic acid (B5)mg | 0.93519% DV |
| Vitamin B6mg | 0.41925% DV |
| Folateµg | 4311% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 343% DV |
| Ironmg | 3.5220% DV |
| Magnesiummg | 14434% DV |
| Phosphorusmg | 50841% DV |
| Potassiummg | 4319% DV |
| Sodiummg | 20% DV |
| Zincmg | 4.1638% DV |
| Coppermg | 0.55361% DV |
| Manganesemg | 3.01131% DV |
| Seleniumµg | 89.4163% DV |
Other | |
| Ashg | 1.78 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Durum wheat |
|---|---|
| LignansPhytoestrogen | Present |
| LuteinXanthophyll carotenoid | Present |
| PhytatesPhosphate ester | Notable |
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Durum wheat |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.