Comparing Nutrients in 7 ounces Soft White WheatVS Durum Wheat

Macros Ratio

Protein Fat Carbs

Soft White Wheat

12%

83%

Durum Wheat

15%

79%

7 oz ▼

Macro Nutrients

Soft White Wheatvs Durum Wheat

23.3%675kcal

Energy

23%673kcal

675 kcalvs673 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

4.07%3.95g

Fat

5.05%4.9g

3.95 gvs4.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

2.3%0.73g

Saturated Fat

2.8%0.9g

0.73 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

4.47%0.071g

Omega 3

5.95%0.095g

0.071 gvs0.095 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

9.34%1.6g

Omega 6

11%1.85g

1.6 gvs1.85 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

115%150g

Carbohydrate

109%141g

150 gvs141 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

1.12%0.81g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.81 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

66.3%25.2g

Fiber

25.2 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

38%21.2g

Protein

48.5%27g

21.2 gvs27 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Soft White Wheatvs Durum Wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

69.3%0.83mg

Thiamine

0.81 mgvs0.83 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

16.3%0.21mg

Vitamin B2

18.5%0.24mg

Riboflavin

0.21 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

59%9.46mg

Vitamin B3

83.6%13.4mg

Niacin, nicotinic acid, niacinamide

9.46 mgvs13.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

33.7%1.7mg

Vitamin B5

37%1.86mg

Pantothenic acid

1.7 mgvs1.86 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

57.7%0.75mg

Vitamin B6

64%0.83mg

Pyridoxine

0.75 mgvs0.83 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

20.3%81.4μg

Vitamin B9

21.3%85.3μg

Folates and Folic Acid

81.4 μgvs85.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

13.4%2mg

Vitamin E

Tocopherols and Tocotrienols

2 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

3.14%3.77μg

Vitamin K

Phytomenadione or phylloquinone

3.77 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Soft White Wheatvs Durum Wheat

6.75%67.5mg

Calcium

6.75%67.5mg

67.5 mgvs67.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

94%0.85mg

Copper

122%1.1mg

0.85 mgvs1.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

133%10.7mg

Iron

87.3%7mg

10.7 mgvs7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

42.5%179mg

Magnesium

68%286mg

179 mgvs286 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

294%6.76mg

Manganese

260%5.98mg

6.76 mgvs5.98 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

114%798mg

Phosphorus

144%1008mg

798 mgvs1008 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

25.4%863mg

Potassium

25%855mg

863 mgvs855 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

Selenium

323%177μg

NA μgvs177 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.26%3.97mg

Sodium

0.26%3.97mg

3.97 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

62.4%6.87mg

Zinc

75%8.26mg

6.87 mgvs8.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.56%20.7g

Water

0.59%21.7g

20.7 gvs21.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Durum Wheat:

Durum Wheat contains 1.4 times more Vitamin B3 than Soft White Wheat.
Both Soft White Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
Both Soft White Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soft White Wheat vs Durum Wheat:

Soft White Wheat has 1.5 times more Iron than Durum Wheat.
While Durum Wheat contains 1.3 times more Copper, 1.6 times more Magnesium and 1.3 times more Phosphorus than Soft White Wheat.
Both Soft White Wheat and Durum Wheat have similar amounts of Calcium, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Durum Wheat contains 1.3 times more Omega 3 and 1.3 times more Protein than Soft White Wheat.
Both Soft White Wheat and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 7 oz.
Both Soft White Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Soft White WheatVS Wheat BranDurum WheatVS Wheat Bran

Compare Foods

Comparing Nutrients in 7 ounces Soft White WheatVS Durum Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: