Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| amaranth (uncooked) |
amaranth grain (cooked) |
barley, hulled | barley, pearled (cooked) |
barley, pearled (raw) |
buckwheat | buckwheat groats (roasted, cooked) |
buckwheat groats (roasted, dry) |
bulgur (cooked) |
bulgur (dry) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 371 | 102 | 354 | 123 | 352 | 343 | 92 | 346 | 83 | 342 |
| Protein (g) | 13.56 (27%) | 3.80 (8%) | 12.48 (25%) | 2.26 (5%) | 9.91 (20%) | 13.25 (27%) | 3.38 (7%) | 11.73 (23%) | 3.08 (6%) | 12.29 (25%) |
| Total Fat (g) | 7.02 (9%) | 1.58 (2%) | 2.30 (3%) | 0.44 (1%) | 1.16 (1%) | 3.40 (4%) | 0.62 (1%) | 2.71 (3%) | 0.24 | 1.33 (2%) |
| Total Carbohydrates (g) | 65.25 | 18.69 | 73.48 | 28.22 | 77.72 | 71.50 | 19.94 | 74.95 | 18.58 | 75.87 |
| Dietary Fiber (g) | 6.7 (24%) | 2.1 (8%) | 17.3 (62%) | 3.8 (14%) | 15.6 (56%) | 10.0 (36%) | 2.7 (10%) | 10.3 (37%) | 4.5 (16%) | 18.3 (65%) |
| Sugar (g) | 1.69 | - | 0.80 | 0.28 | 0.80 | - | 0.90 | - | 0.10 | 0.41 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 4.2 (5%) | - | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.116 (10%) | 0.015 (1%) | 0.646 (54%) | 0.083 (7%) | 0.191 (16%) | 0.101 (8%) | 0.040 (3%) | 0.224 (19%) | 0.057 (5%) | 0.232 (19%) |
| Riboflavin (mg) | 0.200 (15%) | 0.022 (2%) | 0.285 (22%) | 0.062 (5%) | 0.114 (9%) | 0.425 (33%) | 0.039 (3%) | 0.271 (21%) | 0.028 (2%) | 0.115 (9%) |
| Niacin (mg) | 0.923 (5%) | 0.235 (1%) | 4.604 (23%) | 2.063 (10%) | 4.604 (23%) | 7.020 (35%) | 0.940 (5%) | 5.135 (26%) | 1.000 (5%) | 5.114 (26%) |
| Pantothenic Acid (mg) | 1.457 (29%) | - | 0.282 (6%) | 0.135 (3%) | 0.282 (6%) | 1.233 (25%) | 0.359 (7%) | 1.233 (25%) | 0.344 (7%) | 1.045 (21%) |
| Vitamin B6 (mg) | 0.591 (35%) | 0.113 (7%) | 0.318 (19%) | 0.115 (7%) | 0.260 (15%) | 0.210 (12%) | 0.077 (5%) | 0.353 (21%) | 0.083 (5%) | 0.342 (20%) |
| Folate (mcg) | 82 (21%) | 22 (6%) | 19 (5%) | 16 (4%) | 23 (6%) | 30 (8%) | 14 (4%) | 42 (11%) | 18 (5%) | 27 (7%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 2 | - | 22 | 7 | 22 | 0 | 0 | 0 | 2 | 9 |
| Vitamin E (mg) | 1.19 (4%) | 0.19 (1%) | 0.57 (2%) | 0.01 | 0.02 | - | 0.09 | - | 0.01 | 0.06 |
| Vitamin K (mcg) | 0 | - | 2.2 (2%) | 0.8 (1%) | 2.2 (2%) | - | 1.9 (2%) | - | 0.5 | 1.9 (2%) |
| Minerals | ||||||||||
| Calcium (mg) | 159 (12%) | 47 (4%) | 33 (3%) | 11 (1%) | 29 (2%) | 18 (1%) | 7 (1%) | 17 (1%) | 10 (1%) | 35 (3%) |
| Iron (mg) | 7.61 (42%) | 2.10 (12%) | 3.60 (20%) | 1.33 (7%) | 2.50 (14%) | 2.20 (12%) | 0.80 (4%) | 2.47 (14%) | 0.96 (5%) | 2.46 (14%) |
| Magnesium (mg) | 248 (62%) | 65 (16%) | 133 (33%) | 22 (6%) | 79 (20%) | 231 (58%) | 51 (13%) | 221 (55%) | 32 (8%) | 164 (41%) |
| Phosphorus (mg) | 557 (45%) | 148 (12%) | 264 (21%) | 54 (4%) | 221 (18%) | 347 (28%) | 70 (6%) | 319 (26%) | 40 (3%) | 300 (24%) |
| Potassium (mg) | 4 | 135 (3%) | 452 (10%) | 93 (2%) | 280 (6%) | 460 (10%) | 88 (2%) | 320 (7%) | 68 (1%) | 410 (9%) |
| Sodium (mg) | 2.87 | 6 | 12 (1%) | 3 | 9 | 1 | 4 | 11 | 5 | 17 (1%) |
| Zinc (mg) | 0.525 (5%) | 0.86 (8%) | 2.77 (25%) | 0.82 (7%) | 2.13 (19%) | 2.40 (22%) | 0.61 (6%) | 2.42 (22%) | 0.57 (5%) | 1.93 (18%) |
| Copper (mg) | 3.333 (370%) | 0.149 (17%) | 0.498 (55%) | 0.105 (12%) | 0.420 (47%) | 1.100 (122%) | 0.146 (16%) | 0.624 (69%) | 0.075 (8%) | 0.335 (37%) |
| Manganese (mg) | 18.7 (813%) | 0.854 (37%) | 1.943 (84%) | 0.259 (11%) | 1.322 (57%) | 1.300 (57%) | 0.403 (18%) | 1.618 (70%) | 0.609 (26%) | 3.048 (133%) |
| Selenium (mcg) | 18.0 (33%) | 5.5 (10%) | 37.7 (69%) | 8.6 (16%) | 37.7 (69%) | 8.3 (15%) | 2.2 (4%) | 8.4 (15%) | 0.6 (1%) | 2.3 (4%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 1.459 (7%) | - | 0.482 (2%) | 0.093 | 0.244 (1%) | 0.741 (4%) | 0.134 (1%) | 0.591 (3%) | 0.042 | 0.232 (1%) |
| Monounsaturated Fat (g) | 1.685 | - | 0.295 | 0.057 | 0.149 | 1.040 | 0.188 | 0.828 | 0.031 | 0.173 |
| Polyunsaturated Fat (g) | 2.778 | - | 1.108 | 0.214 | 0.560 | 1.039 | 0.188 | 0.828 | 0.098 | 0.541 |
