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 | 1/4 cup (48.25 g) | 1/2 cup (123 g) | 1/4 cup (46 g) | 1/2 cup (78.5 g) | 1/4 cup (50 g) | 1/4 cup (42.5 g) | 1/2 cup (84 g) | 1/4 cup (41 g) | 1/2 cup (91 g) | 1/4 cup (35 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 179 | 125 | 163 | 97 | 176 | 146 | 77 | 142 | 76 | 120 |
| Protein (g) | 6.54 (13%) | 4.67 (9%) | 5.74 (11%) | 1.77 (4%) | 4.96 (10%) | 5.63 (11%) | 2.84 (6%) | 4.81 (10%) | 2.80 (6%) | 4.30 (9%) |
| Total Fat (g) | 3.39 (4%) | 1.94 (2%) | 1.06 (1%) | 0.35 | 0.58 (1%) | 1.45 (2%) | 0.52 (1%) | 1.11 (1%) | 0.22 | 0.47 (1%) |
| Total Carbohydrates (g) | 31.48 | 22.99 | 33.80 | 22.15 | 38.86 | 30.39 | 16.75 | 30.73 | 16.91 | 26.55 |
| Dietary Fiber (g) | 3.2 (11%) | 2.6 (9%) | 8.0 (29%) | 3.0 (11%) | 7.8 (28%) | 4.2 (15%) | 2.3 (8%) | 4.2 (15%) | 4.1 (15%) | 6.4 (23%) |
| Sugar (g) | 0.82 | - | 0.37 | 0.22 | 0.40 | - | 0.76 | - | 0.09 | 0.14 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.0 (2%) | - | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.056 (5%) | 0.018 (2%) | 0.297 (25%) | 0.065 (5%) | 0.096 (8%) | 0.043 (4%) | 0.034 (3%) | 0.092 (8%) | 0.052 (4%) | 0.081 (7%) |
| Riboflavin (mg) | 0.097 (7%) | 0.027 (2%) | 0.131 (10%) | 0.049 (4%) | 0.057 (4%) | 0.181 (14%) | 0.033 (3%) | 0.111 (9%) | 0.025 (2%) | 0.040 (3%) |
| Niacin (mg) | 0.445 (2%) | 0.289 (1%) | 2.118 (11%) | 1.619 (8%) | 2.302 (12%) | 2.983 (15%) | 0.790 (4%) | 2.105 (11%) | 0.910 (5%) | 1.790 (9%) |
| Pantothenic Acid (mg) | 0.703 (14%) | - | 0.130 (3%) | 0.106 (2%) | 0.141 (3%) | 0.524 (10%) | 0.302 (6%) | 0.506 (10%) | 0.313 (6%) | 0.366 (7%) |
| Vitamin B6 (mg) | 0.285 (17%) | 0.139 (8%) | 0.146 (9%) | 0.090 (5%) | 0.130 (8%) | 0.089 (5%) | 0.065 (4%) | 0.145 (9%) | 0.076 (4%) | 0.120 (7%) |
| Folate (mcg) | 40 (10%) | 27 (7%) | 9 (2%) | 13 (3%) | 12 (3%) | 13 (3%) | 12 (3%) | 17 (4%) | 16 (4%) | 9 (2%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1 | - | 10 | 5 | 11 | 0 | 0 | 0 | 2 | 3 |
| Vitamin E (mg) | 0.57 (2%) | 0.23 (1%) | 0.26 (1%) | 0.01 | 0.01 | - | 0.08 | - | 0.01 | 0.02 |
| Vitamin K (mcg) | 0 | - | 1.0 (1%) | 0.6 (1%) | 1.1 (1%) | - | 1.6 (1%) | - | 0.5 | 0.7 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 77 (6%) | 58 (4%) | 15 (1%) | 9 (1%) | 14 (1%) | 8 (1%) | 6 | 7 (1%) | 9 (1%) | 12 (1%) |
| Iron (mg) | 3.67 (20%) | 2.58 (14%) | 1.66 (9%) | 1.04 (6%) | 1.25 (7%) | 0.94 (5%) | 0.67 (4%) | 1.01 (6%) | 0.87 (5%) | 0.86 (5%) |
| Magnesium (mg) | 120 (30%) | 80 (20%) | 61 (15%) | 17 (4%) | 40 (10%) | 98 (25%) | 43 (11%) | 91 (23%) | 29 (7%) | 57 (14%) |
| Phosphorus (mg) | 269 (22%) | 182 (15%) | 121 (10%) | 42 (3%) | 110 (9%) | 147 (12%) | 59 (5%) | 131 (10%) | 36 (3%) | 105 (8%) |
| Potassium (mg) | 245 (5%) | 166 (4%) | 208 (4%) | 73 (2%) | 140 (3%) | 196 (4%) | 74 (2%) | 131 (3%) | 62 (1%) | 144 (3%) |
| Sodium (mg) | 2 | 7 | 6 | 2 | 4 | 0 | 3 | 5 | 5 | 6 |
| Zinc (mg) | 1.38 (13%) | 1.06 (10%) | 1.27 (12%) | 0.64 (6%) | 1.06 (10%) | 1.02 (9%) | 0.51 (5%) | 0.99 (9%) | 0.52 (5%) | 0.68 (6%) |
| Copper (mg) | 0.253 (28%) | 0.183 (20%) | 0.229 (25%) | 0.082 (9%) | 0.210 (23%) | 0.468 (52%) | 0.123 (14%) | 0.256 (28%) | 0.068 (8%) | 0.117 (13%) |
| Manganese (mg) | 1.608 (70%) | 1.050 (46%) | 0.894 (39%) | 0.203 (9%) | 0.661 (29%) | 0.552 (24%) | 0.339 (15%) | 0.663 (29%) | 0.554 (24%) | 1.067 (46%) |
| Selenium (mcg) | 9.0 (16%) | 6.8 (12%) | 17.3 (31%) | 6.8 (12%) | 18.9 (34%) | 3.5 (6%) | 1.8 (3%) | 3.4 (6%) | 0.5 (1%) | 0.8 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.704 (4%) | - | 0.222 (1%) | 0.073 | 0.122 (1%) | 0.315 (2%) | 0.113 (1%) | 0.242 (1%) | 0.038 | 0.081 |
| Monounsaturated Fat (g) | 0.813 | - | 0.136 | 0.045 | 0.074 | 0.442 | 0.158 | 0.339 | 0.028 | 0.061 |
| Polyunsaturated Fat (g) | 1.340 | - | 0.510 | 0.168 | 0.280 | 0.442 | 0.158 | 0.339 | 0.089 | 0.189 |
