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.
Grains & Cereals
USDA entry: Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Whole wheat |
|---|---|
Macronutrients | |
| Calorieskcal | 34017% DV |
| Proteing | 13.226% DV |
| Total fatg | 2.53% DV |
| Carbohydrateg | 7226% DV |
| Fibreg | 10.738% DV |
| Total sugarsg | 0.41 |
| Waterg | 10.7 |
Fats | |
| Saturated fatg | 0.432% DV |
| Monounsaturated fatg | 0.283 |
| Polyunsaturated fatg | 1.17 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 1.09 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.715% DV |
| Vitamin Kµg | 1.92% DV |
| Thiamin (B1)mg | 0.50242% DV |
| Riboflavin (B2)mg | 0.16513% DV |
| Niacin (B3)mg | 4.9631% DV |
| Pantothenic acid (B5)mg | 0.60312% DV |
| Vitamin B6mg | 0.40724% DV |
| Folateµg | 4411% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 31.26% DV |
Minerals | |
| Calciummg | 343% DV |
| Ironmg | 3.620% DV |
| Magnesiummg | 13733% DV |
| Phosphorusmg | 35729% DV |
| Potassiummg | 3638% DV |
| Sodiummg | 20% DV |
| Zincmg | 2.624% DV |
| Coppermg | 0.4146% DV |
| Manganesemg | 4.07177% DV |
| Seleniumµg | 61.8112% DV |
Other | |
| Beta-caroteneµg | 5 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 220 |
| Caffeinemg | 0 |
| Ashg | 1.58 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Whole wheat |
|---|---|
| LignansPhytoestrogen | Present |
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Present |
| 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 | Whole wheat |
|---|---|
| Gut & Digestive Health | Yes |
| Heart Health | 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.