Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| semolina (enriched) |
semolina (unenriched) |
sorghum | spelt (cooked) |
spelt (uncooked) |
teff (cooked) |
teff (uncooked) |
triticale | wheat bran, crude | wheat, durum | |
| Serving Size | 1/4 cup (41.75 g) | 1/4 cup (41.75 g) | 1/4 cup (48 g) | 1/2 cup (97 g) | 1/4 cup (43.5 g) | 1/2 cup (126 g) | 1/4 cup (48.25 g) | 1/4 cup (48 g) | 1/4 cup (14.5 g) | 1/4 cup (48 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 150 | 150 | 163 | 123 | 147 | 127 | 177 | 161 | 31 | 163 |
| Protein (g) | 5.29 (11%) | 5.29 (11%) | 5.42 (11%) | 5.33 (11%) | 6.34 (13%) | 4.88 (10%) | 6.42 (13%) | 6.26 (13%) | 2.25 (5%) | 6.57 (13%) |
| Total Fat (g) | 0.44 (1%) | 0.44 (1%) | 1.58 (2%) | 0.82 (1%) | 1.06 (1%) | 0.82 (1%) | 1.15 (1%) | 1.00 (1%) | 0.62 (1%) | 1.19 (2%) |
| Total Carbohydrates (g) | 30.41 | 30.41 | 35.82 | 25.65 | 30.53 | 25.02 | 35.29 | 34.62 | 9.35 | 34.14 |
| Dietary Fiber (g) | 1.6 (6%) | 1.6 (6%) | 3.0 (1) (11%) | 3.8 (14%) | 4.7 (17%) | 3.5 (13%) | 3.9 (14%) | - | 6.2 (22%) | - |
| Sugar (g) | - | - | - | - | 2.97 | - | 0.89 | - | 0.06 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | - | - | 0 | 0 | 0 |
| Thiamin (mg) | 0.339 (28%) | 0.117 (10%) | 0.114 (10%) | 0.100 (8%) | 0.158 (13%) | 0.231 (19%) | 0.188 (16%) | 0.200 (17%) | 0.076 (6%) | 0.201 (17%) |
| Riboflavin (mg) | 0.238 (18%) | 0.033 (3%) | 0.068 (5%) | 0.029 (2%) | 0.049 (4%) | 0.042 (3%) | 0.130 (10%) | 0.064 (5%) | 0.084 (6%) | 0.058 (4%) |
| Niacin (mg) | 2.501 (13%) | 1.382 (7%) | 1.405 (7%) | 2.493 (12%) | 2.977 (15%) | 1.145 (6%) | 1.623 (8%) | 0.686 (3%) | 1.969 (10%) | 3.234 (16%) |
| Pantothenic Acid (mg) | 0.242 (5%) | 0.242 (5%) | - | - | 0.465 (9%) | - | 0.455 (9%) | 0.635 (13%) | 0.316 (6%) | 0.449 (9%) |
| Vitamin B6 (mg) | 0.043 (3%) | 0.043 (3%) | - | 0.078 (5%) | 0.100 (6%) | 0.122 (7%) | 0.233 (14%) | 0.066 (4%) | 0.189 (11%) | 0.201 (12%) |
| Folate (mcg) | 76 (19%) | 30 (8%) | - | 13 (3%) | 20 (5%) | 23 (6%) | - | 35 (9%) | 11 (3%) | 21 (5%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 4 | 4 | 3 | 4 | 0 | 1 | 0 |
| Vitamin E (mg) | 0.11 | - | - | 0.25 (1%) | 0.34 (1%) | - | 0.04 | 0.43 (1%) | 0.22 (1%) | - |
| Vitamin K (mcg) | - | - | - | - | 1.6 (1%) | - | 0.9 (1%) | - | 0.3 | - |
| Minerals | ||||||||||
| Calcium (mg) | 7 (1%) | 7 (1%) | 13 (1%) | 10 (1%) | 12 (1%) | 62 (5%) | 87 (7%) | 18 (1%) | 11 (1%) | 16 (1%) |
| Iron (mg) | 1.82 (10%) | 0.51 (3%) | 2.11 (12%) | 1.62 (9%) | 1.93 (11%) | 2.58 (14%) | 3.68 (20%) | 1.23 (7%) | 1.53 (9%) | 1.69 (9%) |
| Magnesium (mg) | 20 (5%) | 20 (5%) | - | 48 (12%) | 59 (15%) | 63 (16%) | 89 (22%) | 62 (16%) | 89 (22%) | 69 (17%) |
| Phosphorus (mg) | 57 (5%) | 57 (5%) | 138 (11%) | 146 (12%) | 174 (14%) | 151 (12%) | 207 (17%) | 172 (14%) | 147 (12%) | 244 (20%) |
| Potassium (mg) | 78 (2%) | 78 (2%) | 168 (4%) | 139 (3%) | 169 (4%) | 135 (3%) | 206 (4%) | 159 (3%) | 171 (4%) | 207 (4%) |
| Sodium (mg) | 0 | 0 | 3 | 5 | 3 | 10 | 6 | 2 | 0 | 1 |
| Zinc (mg) | 0.44 (4%) | 0.44 (4%) | - | 1.21 (11%) | 1.43 (13%) | 1.40 (13%) | 1.75 (16%) | 1.66 (15%) | 1.05 (10%) | 2.00 (18%) |
| Copper (mg) | 0.079 (9%) | 0.079 (9%) | - | 0.209 (23%) | 0.222 (25%) | 0.285 (32%) | 0.391 (43%) | 0.219 (24%) | 0.145 (16%) | 0.265 (29%) |
| Manganese (mg) | 0.258 (11%) | 0.258 (11%) | - | 1.058 (46%) | 1.298 (56%) | 3.604 (157%) | 4.458 (194%) | 1.541 (67%) | 1.667 (72%) | 1.446 (63%) |
| Selenium (mcg) | 37.3 (68%) | - | - | 3.9 (7%) | 5.1 (9%) | - | 2.1 (4%) | - | 11.3 (21%) | 42.9 (78%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.063 | 0.063 | 0.219 (1%) | - | 0.177 (1%) | - | 0.217 (1%) | 0.176 (1%) | 0.091 | 0.218 (1%) |
| Monounsaturated Fat (g) | 0.052 | 0.052 | 0.477 | - | 0.194 | - | 0.284 | 0.101 | 0.092 | 0.165 |
| Polyunsaturated Fat (g) | 0.180 | 0.180 | 0.658 | - | 0.547 | - | 0.517 | 0.438 | 0.321 | 0.469 |
1. Fiber value is for white sorghum. Other types of sorghum range from 4.2 to 5.3g/1/4 cup (48g).
