Grains
am..co, co..ri, ri..wh, wh..wi
| rice, white, long-grain (cooked) |
rice, white, medium-grain (cooked) |
rice, white, short-grain (cooked) |
rye (raw) |
semolina (raw) |
sorghum (raw) |
triticale (raw) |
wheat bran (crude) |
wheat durum (raw) |
wheat germ (crude) |
|
| Serving Size | 1 cup (158g) | 1 cup (186g) | 1 cup (205g) | 1/4 cup (42.25g) | 1/4 cup (41.75g) | 1/4 cup (48g) | 1/4 cup (48g) | 1/4 cup (14.5g) | 1/4 cup (48g) | 1/4 cup (28.75g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 205 | 242 | 266 | 142 | 150 | 163 | 161 | 31 | 163 | 104 |
| Protein (g) | 4.25 (9%) | 4.43 (9%) | 4.84 (10%) | 6.24 (12%) | 5.29 (11%) | 5.42 (11%) | 6.26 (13%) | 2.25 (5%) | 6.57 (13%) | 6.66 (13%) |
| Total Fat (g) | 0.44 (1%) | 0.39 (1%) | 0.39 (1%) | 1.06 (2%) | 0.44 (1%) | 1.58 (2%) | 1 (2%) | 0.62 (1%) | 1.19 (2%) | 2.79 (4%) |
| Total Carbohydrates (g) | 44.51 | 53.18 | 58.9 | 29.47 | 30.41 | 35.82 | 34.62 | 9.35 | 34.14 | 14.89 |
| Dietary Fiber (g) | 0.6 (2%) | - | - | 6.2 (25%) | 1.6 (6%) | 3.0 (1) (12%) | - | 6.2 (25%) | - | 3.8 (15%) |
| Sugar (g) | 0.08 | - | - | 0.44 | - | - | - | 0.06 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.032 (2%) | 0.037 (2%) | 0.041 (3%) | 0.134 (9%) | 0.117 (8%) | 0.114 (8%) | 0.2 (13%) | 0.076 (5%) | 0.201 (13%) | 0.541 (36%) |
| Riboflavin (mg) | 0.021 (1%) | 0.03 (2%) | 0.033 (2%) | 0.106 (6%) | 0.033 (2%) | 0.068 (4%) | 0.064 (4%) | 0.084 (5%) | 0.058 (3%) | 0.143 (8%) |
| Niacin (mg) | 0.632 (3%) | 0.744 (4%) | 0.82 (4%) | 1.804 (9%) | 1.382 (7%) | 1.405 (7%) | 0.686 (3%) | 1.969 (10%) | 3.234 (16%) | 1.959 (10%) |
| Pantothenic Acid (mg) | 0.616 (6%) | 0.764 (8%) | 0.814 (8%) | 0.615 (6%) | 0.242 (2%) | - | 0.635 (6%) | 0.316 (3%) | 0.449 (4%) | 0.649 (6%) |
| Vitamin B6 (mg) | 0.147 (7%) | 0.093 (5%) | 0.121 (6%) | 0.124 (6%) | 0.043 (2%) | - | 0.066 (3%) | 0.189 (9%) | 0.201 (10%) | 0.374 (19%) |
| Folate (mcg) | 5 (1%) | 4 (1%) | 4 (1%) | 25 (6%) | 30 (8%) | - | 35 (9%) | 11 (3%) | 21 (5%) | 81 (20%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | - | 5 | 0 | 0 | 0 | 1 | 0 | 0 |
| Vitamin E (mg) | 0.06 | - | - | 0.54 (2%) | - | - | 0.43 (1%) | 0.22 (1%) | - | - |
| Vitamin K (mcg) | 0 | - | - | 2.5 (3%) | - | - | - | 0.3 | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 16 (2%) | 6 (1%) | 2 | 14 (1%) | 7 (1%) | 13 (1%) | 18 (2%) | 11 (1%) | 16 (2%) | 11 (1%) |
| Iron (mg) | 0.32 (2%) | 0.37 (2%) | 0.41 (2%) | 1.13 (6%) | 0.51 (3%) | 2.11 (12%) | 1.23 (7%) | 1.53 (9%) | 1.69 (9%) | 1.8 (10%) |
| Magnesium (mg) | 19 (5%) | 24 (6%) | 16 (4%) | 51 (13%) | 20 (5%) | - | 62 (16%) | 89 (22%) | 69 (17%) | 69 (17%) |
| Phosphorus (mg) | 68 (7%) | 69 (7%) | 68 (7%) | 158 (16%) | 57 (6%) | 138 (14%) | 172 (17%) | 147 (15%) | 244 (24%) | 242 (24%) |
| Potassium (mg) | 55 (2%) | 54 (2%) | 53 (2%) | 112 (3%) | 78 (2%) | 168 (5%) | 159 (5%) | 171 (5%) | 207 (6%) | 256 (7%) |
| Sodium (mg) | 2 | 0 | 0 | 3 | 0 | 3 | 2 | 0 | 1 | 3 |
| Zinc (mg) | 0.77 (5%) | 0.78 (5%) | 0.82 (5%) | 1.58 (11%) | 0.44 (3%) | - | 1.66 (11%) | 0.42 (3%) | 1.05 (7%) | 3.53 (24%) |
| Copper (mg) | 0.109 (5%) | 0.071 (4%) | 0.148 (7%) | 0.19 (10%) | 0.079 (4%) | - | 0.219 (11%) | 0.145 (7%) | 0.265 (13%) | 0.229 (11%) |
| Manganese (mg) | 0.746 (37%) | 0.701 (35%) | 0.732 (37%) | 1.132 (57%) | 0.258 (13%) | - | 1.541 (77%) | 1.667 (83%) | 1.446 (72%) | 3.824 (191%) |
| Selenium (mcg) | 11.8 (17%) | - | - | 14.9 (21%) | - | - | - | 11.3 (16%) | 42.9 (61%) | 22.8 (33%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.122 (1%) | 0.106 (1%) | 0.105 (1%) | 0.121 (1%) | 0.063 | 0.219 (1%) | 0.176 (1%) | 0.091 | 0.218 (1%) | 0.479 (2%) |
| Monounsaturated Fat (g) | 0.139 | 0.121 | 0.119 | 0.128 | 0.052 | 0.477 | 0.101 | 0.092 | 0.165 | 0.392 |
| Polyunsaturated Fat (g) | 0.12 | 0.104 | 0.102 | 0.471 | 0.18 | 0.658 | 0.438 | 0.321 | 0.469 | 1.728 |
Please click here for more information about the nutrient contents tables.
- Fiber value is for white sorghum. Other types of sorghum range from 4.2 to 5.3g/1/4 cup (48g).