Grains
am..co, co..ri, ri..wh, wh..wi
| couscous (cooked) |
hominy, yellow (canned) |
millet (cooked) |
oat bran (raw) |
oats | quinoa (raw) |
rice bran (raw) |
rice, brown, long-grain (cooked) |
rice, brown, medium-grain (cooked |
rice, white, glutinous (cooked) |
|
| Serving Size | 1 cup (157g) | 1 cup (160g) | 1 cup (174g) | 1/4 cup (23.5g) | 1/4 cup (39g) | 1/4 cup (42.5g) | 1/4 cup (29.5g) | 1 cup (195g) | 1 cup (195g) | 1 cup (174g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 176 | 115 | 207 | 58 | 152 | 159 | 93 | 216 | 218 | 169 |
| Protein (g) | 5.95 (12%) | 2.37 (5%) | 6.11 (12%) | 4.07 (8%) | 6.59 (13%) | 5.57 (11%) | 3.94 (8%) | 5.03 (10%) | 4.52 (9%) | 3.51 (7%) |
| Total Fat (g) | 0.25 | 1.41 (2%) | 1.74 (3%) | 1.65 (3%) | 2.69 (4%) | 2.46 (4%) | 6.15 (9%) | 1.75 (3%) | 1.62 (2%) | 0.33 (1%) |
| Total Carbohydrates (g) | 36.46 | 22.82 | 41.19 | 15.56 | 25.85 | 29.28 | 14.66 | 44.77 | 45.84 | 36.70 |
| Dietary Fiber (g) | 2.2 (9%) | 4.0 (16%) | 2.3 (9%) | 3.6 (14%) | 4.1 (16%) | 2.5 (10%) | 6.2 (25%) | 3.5 (14%) | 3.5 (14%) | 1.7 (7%) |
| Sugar (g) | 0.16 | - | 0.23 | 0.34 | - | - | 0.27 | 0.68 | - | 0.09 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.099 (7%) | 0.005 | 0.184 (12%) | 0.275 (18%) | 0.298 (20%) | 0.084 (6%) | 0.812 (54%) | 0.187 (12%) | 0.199 (13%) | 0.035 (2%) |
| Riboflavin (mg) | 0.042 (2%) | 0.010 (1%) | 0.143 (8%) | 0.052 (3%) | 0.054 (3%) | 0.168 (10%) | 0.084 (5%) | 0.049 (3%) | 0.023 (1%) | 0.023 (1%) |
| Niacin (mg) | 1.543 (8%) | 0.053 | 2.314 (12%) | 0.219 (1%) | 0.375 (2%) | 1.245 (6%) | 10.029 (50%) | 2.980 (15%) | 2.594 (13%) | 0.505 (3%) |
| Pantothenic Acid (mg) | 0.582 (6%) | 0.246 (2%) | 0.298 (3%) | 0.351 (4%) | 0.526 (5%) | 0.445 (4%) | 2.180 (22%) | 0.556 (6%) | 0.764 (8%) | 0.374 (4%) |
| Vitamin B6 (mg) | 0.080 (4%) | 0.008 | 0.188 (9%) | 0.039 (2%) | 0.046 (2%) | 0.095 (5%) | 1.201 (60%) | 0.283 (14%) | 0.291 (15%) | 0.045 (2%) |
| Folate (mcg) | 24 (6%) | 2 (1%) | 33 (8%) | 12 (3%) | 22 (6%) | 21 (5%) | 19 (5%) | 8 (2%) | 8 (2%) | 2 (1%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 176 (4%) | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E (mg) | 0.20 (1%) | - | 0.03 | 0.24 (1%) | - | - | 1.45 (5%) | 0.06 | - | 0.07 |
| Vitamin K (mcg) | 0.2 | - | 0.5 (1%) | 0.8 (1%) | - | - | 0.6 (1%) | 1.2 (2%) | - | 0 |
| Minerals | ||||||||||
| Calcium (mg) | 13 (1%) | 16 (2%) | 5 (1%) | 14 (1%) | 21 (2%) | 26 (3%) | 17 (2%) | 20 (2%) | 20 (2%) | 3 |
| Iron (mg) | 0.60 (3%) | 0.99 (6%) | 1.10 (6%) | 1.27 (7%) | 1.84 (10%) | 3.93 (22%) | 5.47 (30%) | 0.82 (5%) | 1.03 (6%) | 0.24 (1%) |
| Magnesium (mg) | 13 (3%) | 26 (7%) | 77 (19%) | 55 (14%) | 69 (17%) | 89 (22%) | 230 (58%) | 84 (21%) | 86 (22%) | 9 (2%) |
| Phosphorus (mg) | 35 (4%) | 56 (6%) | 174 (17%) | 172 (17%) | 204 (20%) | 174 (17%) | 495 (50%) | 162 (16%) | 150 (15%) | 14 (1%) |
| Potassium (mg) | 91 (3%) | 14 | 108 (3%) | 133 (4%) | 167 (5%) | 314 (9%) | 438 (13%) | 84 (2%) | 154 (4%) | 17 |
| Sodium (mg) | 8 | 336 (14%) | 3 | 1 | 1 | 9 | 1 | 10 | 2 | 9 |
| Zinc (mg) | 0.41 (3%) | 1.68 (11%) | 1.58 (11%) | 0.73 (5%) | 1.55 (10%) | 1.40 (9%) | 1.78 (12%) | 1.23 (8%) | 1.21 (8%) | 0.71 (5%) |
| Copper (mg) | 0.064 (3%) | 0.048 (2%) | 0.280 (14%) | 0.095 (5%) | 0.244 (12%) | 0.349 (17%) | 0.215 (11%) | 0.195 (10%) | 0.158 (8%) | 0.085 (4%) |
| Manganese (mg) | 0.132 (7%) | 0.112 (6%) | 0.473 (24%) | 1.323 (66%) | 1.917 (96%) | 0.961 (48%) | 4.192 (210%) | 1.765 (88%) | 2.139 (107%) | 0.456 (23%) |
| Selenium (mcg) | 43.2 (62%) | 4.8 (7%) | 1.6 (2%) | 10.6 (15%) | - | - | 4.6 (7%) | 19.1 (27%) | - | 9.7 (14%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.046 | 0.197 (1%) | 0.299 (1%) | 0.312 (2%) | 0.475 (2%) | 0.251 (1%) | 1.230 (6%) | 0.351 (2%) | 0.322 (2%) | 0.068 |
| Monounsaturated Fat (g) | 0.035 | 0.370 | 0.320 | 0.558 | 0.849 | 0.652 | 2.227 | 0.638 | 0.585 | 0.122 |
| Polyunsaturated Fat (g) | 0.100 | 0.638 | 0.884 | 0.650 | 0.989 | 0.997 | 2.200 | 0.630 | 0.577 | 0.120 |
Please click here for more information about the nutrient contents tables.
The white rice in this table is the unenriched type.