Selected Grain Comparison

Comparison of Selected Nutrients in Different Grains and Grain Substitutes
Values per 100 grams of edible portion

NUTRIENT Amaranth; Sci Name: Amarnthus spp. Barley; Sci Name: Hordeum vulgare L. Barley, pearled, raw Buckwheat; Sci Name: Fagopyrum esculentum Moench Buckwheat groats, roasted, dry Oats, Avena sativa L. Quinoa; Sci. Name: Chenopodium quinoa Willd. Rice, brown, long-grain, raw, Sci. Name: Oryza sativa L. Rice, white, long-grain, regular, raw, enriched Wildrice, raw, Sci. Name: Zizania spp. Rye; Sci. Name: Secale cereale L. Wheat, Triticum durum Desf. Wheat, hard red spring, Triticum aestivum L. NUTRIENT
Water [g] 9.84 9.440 10.09 9.75 8.41 8.22 9.30 10.37 11.62 7.76 10.95 10.94 12.76 Water [g]
Energy [kcal] 374 354 352 343 346 389 374 370 365 357 335 339 329 Energy [kcal]
Protein [g] 14.45 12.48 9.91 13.25 11.73 16.89 13.10 7.94 7.13 14.73 14.76 13.68 15.40 Protein [g]
Total Lipid (Fat) [g] 6.51 2.30 1.16 3.40 2.71 6.90 5.80 2.92 0.66 1.08 2.50 2.47 1.92 Total Lipid (Fat) [g]
Carbohydrate, by difference [g] 66.17 73.48 77.72 71.50 74.95 66.27 68.90 77.24 79.95 74.90 69.76 71.13 68.03 Carbohydrate, by difference [g]
Fiber, total dietary [g] 15.2 17.3 15.6 10.0 10.3 10.6 5.9 3.5 1.3 6.2 14.6 12.2 Fiber, total dietary [g]
Minerals Calcium [mg] 153 33 29 18 17 54 60 23 28 21 33 34 25 Minerals Calcium [mg]
Iron, Fe [mg] 7.59 3.60 2.50 2.20 2.47 4.72 9.25 1.47 4.31 1.96 2.67 3.52 3.60 Iron, Fe [mg]
Magnesium, Mg [mg] 266 133 79 231 221 177 210 143 25 177 121 144 124 Magnesium, Mg [mg]
Potassium, K [mg] 366 452 280 460 320 429 740 223 115 427 264 431 340 Potassium, K [mg]
Zinc, Zn [mg] 3.18 2.77 2.13 2.40 2.42 3.97 3.30 2.02 1.09 5.96 3.73 4.16 2.78 Zinc, Zn [mg]
Copper, Cu [mg] 0.777 0.498 0.420 1.100 0.624 0.626 0.820 0.277 0.220 0.524 0.450 0.553 0.410 Copper, Cu [mg]
Manganese, Mn [mg] 2.260 1.943 1.322 1.300 1.618 4.916 2.260 3.743 1.088 1.329 2.680 3.012 4.055 Manganese, Mn [mg]
Selenium, Se [mcg] 37.7 37.7 8.3 8.4 23.4 15.1 2.8 35.3 89.4 70.7 Selenium, Se [mcg]
Lipids
Fatty acids, total saturated [g]		 1.662 0.482 0.244 0.741 0.591 1.217 0.590 0.584 0.180 0.156 0.287 0.454 0.314 Lipids
Fatty acids, total saturated [g]
16:01 [g] 1.284 0.411 0.208 0.450 0.359 1.034 0.541 0.498 0.161 0.145 0.271 0.422 0.283 16:01 [g]
Fatty acids, total monounsaturated [g] 1.433 0.295 0.149 1.040 0.828 2.178 1.535 1.056 0.206 0.159 0.303 0.344 0.303 Fatty acids, total monounsaturated [g]
18:12 [g] 1.433 0.241 0.122 0.988 0.788 2.165 1.525 1.046 0.203 0.159 0.280 0.335 0.236 18:12 [g]
Fatty acids, total polyunsaturated 2.891 1.108 0.560 1.039 0.828 2.535 2.347 1.044 0.177 0.676 1.115 0.978 0.765 Fatty acids, total polyunsaturated
18:2 3 [g] 2.834 0.999 0.505 0.961 0.766 2.424 2.214 1.000 0.146 0.377 0.958 0.930 0.727 18:2 3 [g]
18:3 4 [g] 0.057 0.110 0.055 0.078 0.062 0.111 0.133 0.044 0.031 0.300 0.157 0.048 0.036 18:3 4 [g]
NUTRIENT Amaranth; Sci Name: Amarnthus spp. Barley; Sci Name: Hordeum vulgare L. Barley, pearled, raw Buckwheat; Sci Name: Fagopyrum esculentum Moench Buckwheat groats, roasted, dry Oats, Avena sativa L. Quinoa; Sci. Name: Chenopodium quinoa Willd. Rice, brown, long-grain, raw, Sci. Name: Oryza sativa L. Rice, white, long-grain, regular, raw, enriched Wildrice, raw, Sci. Name: Zizania spp. Rye; Sci. Name: Secale cereale L. Wheat, Triticum durum Desf. Wheat, hard red spring, Triticum aestivum L.

Notes:

Where there are blanks in the table, no listing is provided by Source: USDA Tables

  1. This fatty acid is palmitic acid also called hexadecanoic acid .
  2. This fatty acid is stearic acid also called octadecanoic acid.
  3. The USDA does not differentiate this measurement into its components of which the best known is linoleic acid (LA), an omega-6 fatty acid.
  4. The USDA does not differentiate this measurement into its components of which the best known are alpha linolenic acid (ALA), an omega-3 fatty acid, and gamma linolenic acid (GLA), an omega-6 fatty acid.


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