This spreadsheet compares the nutrients in different whole grains

** All values are from the USDA Nutrient Database; the NDB No. we used is listed for each grain.
** All values are for 45g of dry grain (a standard FDA reference amount/serving)
** 45g of dry grain cooks up to about 3/4 to 1 cup of cooked grain
** For comparison, 28g of dry grain is considered an "ounce equivalent"/serving by USDA's MyPlate

good source (10% DV)

FDA RACC -- 45g excell source (20% DV)
50% DV
100% DV

all grains

DV amaranth barley hulled buckwheat

NDB No. good excell 20001 20004 20008
calories kcal 2000 167 159 154
protein g 50 5 10 6.10 5.62 5.96
total lipid g 65 3.16 1.04 1.53
carbohydrates g 300 29.36 33.07 32.18
fiber g 25.0 2.5 5.0 3.0 7.8 4.5

calcium mg 1000 100 200 72 15 8

Iron mg 18 1.8 3.6 3.42 1.62 0.99
Magnesium mg 400 40 80 112 60 104
Phosphorus mg 1000 100 200 251 119 156
Potassium mg 3500 350 700 229 203 207
Sodium mg 2400 240 480 2 5 0
Zinc mg 15 1.5 3 1.29 1.25 1.08
Copper mg 2 0.2 0.4 0.24 0.22 0.50
Manganese mg 2 0.2 0.4 1.50 0.87 0.59
Selenium mcg 55.0 5.5 11.0 8.4 17.0 3.7

Vit C mg 60 6 12 1.90 0.00 0.00

Thiamin mg 1.5 0.15 0.3 0.05 0.29 0.05
Riboflavin mg 1.7 0.17 0.34 0.09 0.13 0.19
Niacin mg 20 2 4 0.42 2.07 3.16
Pantothenic mg 10 1 2 0.66 0.13 0.55
Vit B6 mg 2 0.2 0.4 0.27 0.14 0.09
Folate, DFE mcg_ 400 40 80 37 9 14

√ SR 26 √ SR 26 √ SR 26

Gluten Free grains

DV amaranth buckwheat cornmeal

NDB No. good excell 20001 20008 20020
calories kcal 2000 167 154 163
protein g 50 5 10 6.10 5.96 3.65
total lipid g 65 3.16 1.53 1.62
carbohydrates g 300 29.36 32.18 34.60
fiber g 25.0 2.5 5.0 3.0 4.5 3.3

calcium mg 1000 100 200 72 8 3

Iron mg 18 1.8 3.6 3.42 0.99 1.55
Magnesium mg 400 40 80 112 104 57
Phosphorus mg 1000 100 200 251 156 108
Potassium mg 3500 350 700 229 207 129
Sodium mg 2400 240 480 2 0 16
Zinc mg 15 1.5 3 1.29 1.08 0.82
Copper mg 2 0.2 0.4 0.24 0.50 0.09
Manganese mg 2 0.2 0.4 1.50 0.59 0.22
Selenium mcg 55.0 5.5 11.0 8.4 3.7 7.0

Vit C mg 60 6 12 1.90 0.00 0.00

Thiamin B1 mg 1.5 0.15 0.3 0.05 0.05 0.17
Riboflavin B2 mg 1.7 0.17 0.34 0.09 0.19 0.09
Niacin B3 mg 20 2 4 0.42 3.16 1.63
Pantothenic B5 mg 10 1 2 0.66 0.55 0.19
Vit B6 mg 2 0.2 0.4 0.27 0.09 0.14
Folate, DFE B9 mcg_ 400 40 80 37 14 11

Gluten-containing grains

DV bulgur Kamut spelt

NDB No. good excell 20012 20138 20140
calories kcal 2000 154 152 152
protein g 50 5 10 5.53 6.54 6.56
total lipid g 65 0.60 0.96 1.09
carbohydrates g 300 34.14 31.76 31.59
fiber g 25.0 2.5 5.0 8.2 5.0 4.8

calcium mg 1000 100 200 16 10 12

Iron mg 18 1.8 3.6 1.11 1.70 2.00
Magnesium mg 400 40 80 74 58 61
Phosphorus mg 1000 100 200 135 164 180
Potassium mg 3500 350 700 184 181 175
Sodium mg 2400 240 480 8 2 4
Zinc mg 15 1.5 3 0.87 1.66 1.48
Copper mg 2 0.2 0.4 0.15 0.23 0.23
Manganese mg 2 0.2 0.4 1.37 1.23 1.34
Selenium mcg 55.0 5.5 11.0 1.0 36.7 5.3

Vit C mg 60 6 12 0.00 0.00 0.00

Thiamin mg 1.5 0.15 0.3 0.10 0.26 0.16
Riboflavin mg 1.7 0.17 0.34 0.05 0.08 0.05
Niacin mg 20 2 4 2.30 2.87 3.08
Pantothenic mg 10 1 2 0.47 0.43 0.48
Vit B6 mg 2 0.2 0.4 0.15 0.12 0.10
Folate, DFE mcg_ 400 40 80 12 20

einkorn, emmer/farro are not yet in the USDA's nutrient data

for each grain.

y USDA's MyPlate

cornmeal Kamut millet oats rolled oats quinoa

20020 20138 20031 20038 08120 20035
163 152 170 2 171 166
3.65 6.54 4.96 5.92 5.92 6.35
1.62 0.96 1.90 2.93 2.93 2.73
34.60 31.76 32.78 30.47 30.47 28.87
3.3 5.0 3.8 4.5 4.5 3.2

3 10 4 23 23 21
1.55 1.70 1.35 1.91 1.91 2.06
57 58 51 62 62 89
108 164 128 184 184 206
129 181 88 193 163 253
16 2 2 1 3 2
0.82 1.66 0.76 1.79 1.64 1.40
0.09 0.23 0.34 0.28 0.18 0.27
0.22 1.23 0.73 2.21 1.63 0.91
7.0 36.7 1.2 13.0 3.8

0.00 0.00 0.00 0.00 0.00 0.00

0.17 0.26 0.19 0.34 0.21 0.16
0.09 0.08 0.13 0.06 0.07 0.14
1.63 2.87 2.12 0.43 0.51 0.68
0.19 0.43 0.38 0.61 0.50 0.35
0.14 0.12 0.17 0.05 0.05 0.22
11 38 25 14 83

√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26

millet rolled oats quinoa rice, brownorghum flour teff

20031 08120 20035 20036 20648 20142
170 171 166 166 162 165
 4.96 5.92 6.35 3.57 3.54 5.98
1.90 2.93 2.73 1.31 1.48 1.07
32.78 30.47 28.87 34.76 34.86 32.91
3.8 4.5 3.2 1.6 3.0 3.6

4 23 21 10 5 81
1.35 1.91 2.06 0.66 1.35 3.43
51 62 89 64 54 83
128 184 206 150 130 193
88 163 253 100 140 192
2 3 2 3 2 5
0.76 1.64 1.40 0.91 0.65 1.63
0.34 0.18 0.27 0.12 0.10 0.36
0.73 1.63 0.91 1.68 0.57 4.16
1.2 13.0 3.8 10.5 5.5 2.0

0.00 0.00 0.00 0.00 0.00 39.60

0.19 0.21 0.16 0.18 0.12 0.18
0.13 0.07 0.14 0.04 0.02 0.12
2.12 0.51 0.68 2.29 2.33 1.51
0.38 0.50 0.35 0.67 0.42 0.42
0.17 0.05 0.22 0.23 0.16 0.22
38 14 83 9 11 29

heat, durum wheat, red , hard white barley hulled rye triticale
20076 20072 20074 20004 20062 20069
153 147 154 159 152 151
6.16 5.67 5.09 5.62 4.65 5.87
1.11 0.69 0.77 1.04 0.73 0.94
32.01 32.03 34.16 33.07 34.14 32.46
4.82 5.5 5.5 7.8 6.8 6.6

15 13 14 15 11 17
1.58 1.44 2.05 1.62 1.18 1.16
65 57 42 60 50 58
229 130 160 119 149 161
194 163 194 203 230 149
1 1 1 5 1 2
1.87 1.19 1.50 1.25 1.19 1.55
0.25 0.20 0.16 0.22 0.17 0.21
1.36 1.79 1.72 0.87 1.16 1.44
40.2 31.8 17.0 6.3

0.00 0.00 0.00 0.00 0.00 0.00

0.19 0.17 0.17 0.29 0.14 0.19
0.05 0.05 0.05 0.13 0.11 0.06
3.03 2.46 1.97 2.07 1.92 0.64
 0.42 0.43 0.43 0.13 0.66 0.60
0.19 0.14 0.17 0.14 0.13 0.06
19 17 17 9 17 33

t in the USDA's nutrient database and are not included here

 good source (10% DV)
excell source (20% DV)
50% DV
100% DV

rice, brown rye rghum flour sorghum spelt teff triticale

20036 20062 20648 20067 20140 20142 20069
166 152 162 153 152 165 151
3.57 4.65 3.54 5.09 6.56 5.98 5.87
1.31 0.73 1.48 1.48 1.09 1.07 0.94
34.76 34.14 34.86 33.58 31.59 32.91 32.46
1.6 6.8 3.0 2.8 4.8 3.6 6.6

10 11 5 13 12 81 17
0.66 1.18 1.35 1.98 2.00 3.43 1.16
64 50 54 86 61 83 58
150 149 130 129 180 193 161
100 230 140 158 175 192 149
3 1 2 3 4 5 2
0.91 1.19 0.65 0.69 1.48 1.63 1.55
0.12 0.17 0.10 0.23 0.36 0.21
1.68 1.16 0.57 1.34 4.16 1.44
10.5 6.3 5.5 5.3 2.0

0.00 0.00 0.00 0.00 39.60 0.00

0.18 0.14 0.12 0.11 0.16 0.18 0.19
0.04 0.11 0.02 0.06 0.05 0.12 0.06
2.29 1.92 2.33 1.32 3.08 1.51 0.64
0.67 0.66 0.42 0.48 0.42 0.60
0.23 0.13 0.16 0.27 0.10 0.22 0.06
9 17 11 9 20 29 33

√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26

wild rice
20088
161
 6.63
0.49
33.71
2.8

9
0.88
80
195
192
3
2.68
0.24
0.60
1.3

0.00
0.05
0.12
3.03
0.48
0.18
43
hard white wheat, red bulgur eat, durum wild rice
20074 20072 20012 20076 20088
154 147 154 153 161
5.09 5.67 5.53 6.16 6.63
0.77 0.69 0.60 1.11 0.49
34.16 32.03 34.14 32.01 33.71
5.5 5.5 8.2 4.82 2.8

14 13 16 15 9
2.05 1.44 1.11 1.58 0.88
42 57 74 65 80
160 130 135 229 195
194 163 184 194 192
1 1 8 1 3
1.50 1.19 0.87 1.87 2.68
0.16 0.20 0.15 0.25 0.24
1.72 1.79 1.37 1.36 0.60
0.0 31.8 1.0 40.2 1.3

0.00 0.00 0.00 0.00 0.00

0.17 0.17 0.10 0.19 0.05
0.05 0.05 0.05 0.05 0.12
1.97 2.46 2.30 3.03 3.03
0.43 0.43 0.47 0.42 0.48
0.17 0.14 0.15 0.19 0.18
17 17 12 19 43

√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26