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  6. Wheat, hard white vs. Wheat, hard red spring

Wheat, hard white vs. Wheat, hard red spring — In-Depth Nutrition Comparison

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A recap on differences between wheat, hard white and wheat, hard red spring

  • Wheat, hard white has more iron; however, wheat, hard red spring is higher in manganese, vitamin B1, vitamin B3, magnesium, and copper.
  • Wheat, hard white covers your daily iron needs 12% more than wheat, hard red spring.

Food varieties used in this article are Wheat, hard white and Wheat, hard red spring.

Infographic

Wheat, hard white vs Wheat, hard red spring infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 9.6% 38% 171% 121% 91% 152% 0.26% 498% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +26.7%
Contains more ZincZinc +19.8%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +12.9%
~equal in Phosphorus ~332mg
~equal in Sodium ~2mg
~equal in Manganese ~4.055mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 20% 0% 97% 25% 82% 57% 85% 0% 4.8% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 20% 0% 126% 25% 107% 56% 78% 0% 4.8% 32% 17%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more FolateFolate +13.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~9IU
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B6 ~0.336mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 76% 10%
Protein: 11.31 g
Fats: 1.71 g
Carbs: 75.9 g
Water: 9.57 g
Other: 1.51 g
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 g
Contains more CarbsCarbs +11.6%
Contains more ProteinProtein +36.2%
Contains more FatsFats +12.3%
Contains more WaterWater +33.3%
Contains more OtherOther +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 17% 61%
Saturated Fat: Sat. Fat 0.277 g
Monounsaturated fat: Mono. Fat 0.203 g
Polyunsaturated fat: Poly. Fat 0.75 g
23% 22% 55%
Saturated Fat: Sat. Fat 0.314 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 g
Contains less Sat. FatSaturated Fat -11.8%
Contains more Mono. FatMonounsaturated fat +49.3%
~equal in Polyunsaturated fat ~0.765g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat, hard white Wheat, hard red spring
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat, hard white Wheat, hard red spring Opinion
Calories 342kcal 329kcal Wheat, hard white
Protein 11.31g 15.4g Wheat, hard red spring
Fats 1.71g 1.92g Wheat, hard red spring
Net carbs 63.7g 55.83g Wheat, hard white
Carbs 75.9g 68.03g Wheat, hard white
Magnesium 93mg 124mg Wheat, hard red spring
Calcium 32mg 25mg Wheat, hard white
Potassium 432mg 340mg Wheat, hard white
Iron 4.56mg 3.6mg Wheat, hard white
Sugar 0.41g 0.41g
Fiber 12.2g 12.2g
Copper 0.363mg 0.41mg Wheat, hard red spring
Zinc 3.33mg 2.78mg Wheat, hard white
Phosphorus 355mg 332mg Wheat, hard white
Sodium 2mg 2mg
Vitamin A 9IU 9IU
Vitamin E 1.01mg 1.01mg
Manganese 3.821mg 4.055mg Wheat, hard red spring
Selenium 70.7µg Wheat, hard red spring
Vitamin B1 0.387mg 0.504mg Wheat, hard red spring
Vitamin B2 0.108mg 0.11mg Wheat, hard red spring
Vitamin B3 4.381mg 5.71mg Wheat, hard red spring
Vitamin B5 0.954mg 0.935mg Wheat, hard white
Vitamin B6 0.368mg 0.336mg Wheat, hard white
Vitamin K 1.9µg 1.9µg
Folate 38µg 43µg Wheat, hard red spring
Choline 31.2mg Wheat, hard red spring
Saturated Fat 0.277g 0.314g Wheat, hard white
Monounsaturated fat 0.203g 0.303g Wheat, hard red spring
Polyunsaturated fat 0.75g 0.765g Wheat, hard red spring
Tryptophan 0.195mg Wheat, hard red spring
Threonine 0.433mg Wheat, hard red spring
Isoleucine 0.541mg Wheat, hard red spring
Leucine 1.038mg Wheat, hard red spring
Lysine 0.404mg Wheat, hard red spring
Methionine 0.23mg Wheat, hard red spring
Phenylalanine 0.724mg Wheat, hard red spring
Valine 0.679mg Wheat, hard red spring
Histidine 0.33mg Wheat, hard red spring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat, hard white Wheat, hard red spring
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Wheat, hard white
36%
Wheat, hard red spring
Minerals Daily Need Coverage Score
115%
Wheat, hard white
153%
Wheat, hard red spring

Comparison summary

Which food is lower in Saturated Fat?
Wheat, hard white
Wheat, hard white is lower in Saturated Fat (difference - 0.037g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.41 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat, hard white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169719/nutrients
  2. Wheat, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.