About this food
Draft from data, for review
Among the 13 foods in Grains and starches on this site, this food ranks 2nd for fibre and 4th for iron per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for carbohydrates (10th of 154) and fibre (10th of 153).
It is 12.4% water by weight.
Nutrition per 100 g
| Calories | 332 kcal |
|---|---|
| Protein | 9.6 g |
| Fat | 1.9 g |
| Saturated fat | 0.43 g |
| Monounsaturated fat | 0.28 g |
| Polyunsaturated fat | 1.2 g |
| Trans fat | Not reported |
| Cholesterol | 0 mg |
| Carbohydrates | 74.5 g |
| Fibre | 13.1 g |
| Sugars | 1 g |
| Sucrose | Not reported |
| Glucose | Not reported |
| Fructose | Not reported |
| Lactose | Not reported |
| Maltose | Not reported |
| Galactose | Not reported |
| Calcium | 33 mg |
|---|---|
| Iron | 3.7 mg |
| Magnesium | 117 mg |
| Phosphorus | 323 mg |
| Potassium | 394 mg |
| Sodium | 3 mg |
| Zinc | 3 mg |
| Copper | 0.47 mg |
| Manganese | 3.4 mg |
| Selenium | 12.7 µg |
| Vitamin C | 0 mg |
|---|---|
| Thiamin (vitamin B1) | 0.3 mg |
| Riboflavin (vitamin B2) | 0.19 mg |
| Niacin (vitamin B3) | 5.3 mg |
| Pantothenic acid (vitamin B5) | 1 mg |
| Vitamin B6 | 0.19 mg |
| Folate (vitamin B9) | 28 µg |
| Vitamin B12 | Not reported |
| Choline | 31.2 mg |
| Vitamin A (RAE) | 0 µg |
| Vitamin E | 0.53 mg |
| Vitamin D | 0 µg |
| Vitamin K | 1.9 µg |
| Water | 12.4 g |
|---|
Amino acids
| Tryptophan | Not reported |
|---|---|
| Threonine | Not reported |
| Isoleucine | Not reported |
| Leucine | Not reported |
| Lysine | Not reported |
| Methionine | Not reported |
| Cystine | Not reported |
| Phenylalanine | Not reported |
| Tyrosine | Not reported |
| Valine | Not reported |
| Arginine | Not reported |
| Histidine | Not reported |
| Alanine | Not reported |
| Aspartic acid | Not reported |
| Glutamic acid | Not reported |
| Glycine | Not reported |
| Proline | Not reported |
| Serine | Not reported |
Nutrition data: USDA FoodData Central, SR Legacy entry 168944, "Wheat flour, whole-grain, soft wheat". Values per 100 g.
Cooking and buying notes
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