First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Durum wheat | Grapes |
| Nutrient | durum wheat | grapes |
| Protein | 8g | 2g |
| Carbohydrate | 42g | 51g |
| Fiber | 0g | 3g |
| Fat | 1g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | durum wheat | grapes |
| Choline | 0% | 4% |
| Vitamin A | 0% | 2% |
| Vitamin C | 0% | 16% |
| Vitamin E | 0% | 5% |
| Vitamin K | 0% | 54% |
Grapes have significantly more Vitamins C, K than durum wheat. Durum wheat are a good source of Thiamin, Niacin, Vitamin B6, Magnesium, Zinc, Iron. Durum wheat are a great source of Phosphorus. Grapes are a good source of Thiamin, Vitamin B6. Grapes are a great source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | durum wheat | grapes |
| Vitamin B1 | 25% | 28% |
| Vitamin B2 | 7% | 16% |
| Vitamin B3 | 33% | 8% |
| Vitamin B5 | 11% | 1% |
| Vitamin B6 | 22% | 30% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | durum wheat | grapes |
| Sodium | 0% | 0% |
| Potasium | 7% | 16% |
| Calcium | 4% | 8% |
| Magnesium | 24% | 4% |
| Phosphorus | 52% | 5% |
| Iron | 35% | 14% |
| Manganese | 77% | 93% |
| Selenium | 117% | 1% |
| Copper | 33% | 12% |
| Zinc | 26% | 1% |