This spreadsheet compares the nutrients in different whole grains

** All values are from the USDA FoodData Central; the NDB No. we used is listed for each grain.
** All values are for 45g of dry grain (a standard FDA reference amount/serving, known as RACC)
** 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
** Daily Values (DV) were updated in 2016 and went into effect by 01/2021. See here for Daily Values: https://www
LAST UPDATED JUNE 10, 2021

barley
amaranth hulled
NDB No. DV good excell 20001 20004
calories kcal 2000 167 159
protein g 50 5 10 6.10 5.62
total lipid g 78 7.8 15.6 3.16 1.03
carbohydrateg 275 27.5 55 29.36 33.07
fiber g 28.0 2.8 5.6 3.0 7.8
calcium mg 1300 130 260 72 15
Iron mg 18 1.8 3.6 3.42 1.62
Magnesium mg 420 42 84 112 60
Phosphorus mg 1250 125 250 251 119
Potassium mg 4700 470 940 229 203
Sodium mg 2300 230 460 2 5
Zinc mg 11 1.1 2.2 1.29 1.25
Copper mg 0.9 0.09 0.18 0.24 0.22
Manganese mg 2.3 0.23 0.46 1.50 0.87
Selenium mcg 55.0 5.5 11 8.4 17.0
Vit C mg 90 9 18 1.90 0.00
Thiamin mg 1.2 0.12 0.24 0.05 0.29
Riboflavin mg 1.3 0.13 0.26 0.09 0.13
Niacin mg 16 1.6 3.2 0.42 2.07
Pantothenic mg 5 0.5 1 0.66 0.13
Vit B6 mg 1.7 0.17 0.34 0.27 0.14
Folate, DFE mcg_DFE 400 40 80 37 9

sr28 sr28

which grain barley

has most? amaranth hulled
good source (10% DV) oats calories
excell source (20% DV) oats protein
 50% DV amaranth total lipid 4% 1%
100% DV brown rice carbohydrate 11% 12%
barley fiber 11% 28%
teff calcium 6% 1%
teff Iron 19% 9%
amaranth Magnesium 27% 14%
amaranth Phosphorus 20% 10%
quinoa Potassium 5% 4%
cornmeal Sodium 0% 0%
wild rice Zinc 12% 11%
buckwheat Copper 26% 25%
teff Manganese 65% 38%
durum Selenium 15% 31%
amaranth Vit C 2% 0%
oats Thiamin 4% 24%
buckwheat Riboflavin 7% 10%
buckwheat Niacin 3% 13%
brown rice Pantothenic 13% 3%
amaranth Vit B6 16% 8%
quinoa Folate, DFE 9% 2%
DA's MyPlate
or Daily Values: https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels

buckwheat cornmeal Kamut millet oats rolled oats

20008 20020 20138 20031 20038 08120
154 163 152 170 175 171
5.96 3.65 6.54 4.96 7.60 5.92
1.53 1.62 0.96 1.90 3.11 2.93
32.18 34.60 31.76 32.78 29.82 30.47
4.5 3.3 5.0 3.8 4.8 4.5
8 3 10 4 24 23
0.99 1.55 1.70 1.35 2.12 1.91
104 57 58 51 80 62
156 108 164 128 235 184
207 129 181 88 193 163
0 16 2 2 1 3
1.08 0.82 1.66 0.76 1.79 1.64
0.50 0.09 0.23 0.34 0.28 0.18
0.59 0.22 1.23 0.73 2.21 1.63
3.7 7.0 36.7 1.2 NA 13.0
0.00 0.00 0.00 0.00 0.00 0.00
0.05 0.17 0.26 0.19 0.34 0.21
0.19 0.09 0.08 0.13 0.06 0.07
3.16 1.63 2.87 2.12 0.43 0.51
0.55 0.19 0.43 0.38 0.61 0.50
0.09 0.14 0.12 0.17 0.05 0.05
14 11 NA 38 25 14

sr28 sr28 sr28 sr28 sr28 sr28

buckwheat cornmeal Kamut millet oats rolled oats

2% 2% 1% 2% 4% 4%
12% 13% 12% 12% 11% 11%
16% 12% 18% 14% 17% 16%
1% 0% 1% 0% 2% 2%
6% 9% 9% 8% 12% 11%
25% 14% 14% 12% 19% 15%
12% 9% 13% 10% 19% 15%
4% 3% 4% 2% 4% 3%
0% 1% 0% 0% 0% 0%
10% 7% 15% 7% 16% 15%
55% 10% 26% 38% 31% 20%
25% 10% 53% 32% 96% 71%
7% 13% 67% 2% NA 24%
0% 0% 0% 0% 0% 0%
4% 14% 21% 16% 29% 17%
15% 7% 6% 10% 5% 5%
20% 10% 18% 13% 3% 3%
11% 4% 9% 8% 12% 10%
6% 8% 7% 10% 3% 3%
4% 3% NA 10% 6% 4%
tion-and-supplement-facts-labels

rice, sorghum
quinoa brown rye flour sorghum spelt teff
20035 20036 20062 20648 20067 20140 20142
166 165 152 162 148 152 165
6.35 3.39 4.65 3.79 4.78 6.56 5.99
2.73 1.44 0.73 1.50 1.56 1.09 1.07
28.87 31.31 34.14 34.49 32.44 31.59 32.91
3.1 1.6 6.8 3.0 3.0 4.8 3.6
21 4 11 5 6 12 81
2.06 0.58 1.18 1.41 1.51 2.00 3.43
89 52 50 55 74 61 83
206 140 149 125 130 180 193
253 112 230 146 163 175 192
2 2 1 1 1 4 5
1.40 0.96 1.19 0.73 0.75 1.48 1.63
0.27 0.13 0.17 0.11 0.13 0.23 0.37
0.92 1.68 1.16 0.57 0.72 1.34 4.16
3.8 10.5 6.3 5.5 5.5 5.3 2.0
0.00 0.00 0.00 0.40 0.00 0.00 NA
0.16 0.24 0.14 0.15 0.15 0.16 0.18
0.14 0.04 0.11 0.03 0.04 0.05 0.12
0.68 2.92 1.92 2.02 1.66 3.08 1.51
0.35 0.67 0.66 0.24 0.17 0.48 0.42
0.22 0.22 0.13 0.15 0.20 0.10 0.22
83 10 17 11 9 20 NA

sr28 sr28 sr28 sr28 sr28 sr28 sr28

rice, sorghum
quinoa brown rye flour sorghum spelt teff
4% 2% 1% 2% 2% 1% 1%
10% 11% 12% 13% 12% 11% 12%
11% 6% 24% 11% 11% 17% 13%
2% 0% 1% 0% 0% 1% 6%
11% 3% 7% 8% 8% 11% 19%
21% 12% 12% 13% 18% 15% 20%
16% 11% 12% 10% 10% 14% 15%
5% 2% 5% 3% 3% 4% 4%
0% 0% 0% 0% 0% 0% 0%
13% 9% 11% 7% 7% 13% 15%
30% 14% 18% 12% 14% 26% 41%
40% 73% 50% 25% 31% 58% 181%
7% 19% 11% 10% 10% 10% 4%
0% 0% 0% 0% 0% 0% NA
14% 20% 12% 13% 13% 14% 15%
11% 3% 9% 2% 3% 4% 9%
4% 18% 12% 13% 10% 19% 9%
7% 13% 13% 5% 3% 10% 8%
13% 13% 8% 9% 12% 6% 13%
21% 3% 4% 3% 2% 5% NA
 wheat,
hard wheat, wheat, black
triticale white red bulgur durum wild rice rice
20069 20074 20072 20012 20076 20088
151 154 147 154 153 161
5.87 5.09 5.67 5.53 6.16 6.63
0.94 0.77 0.69 0.60 1.11 0.49
32.46 34.16 32.03 34.14 32.01 33.71
6.6 5.5 5.5 5.6 4.82 2.8
17 14 13 16 15 9
1.16 2.05 1.44 1.11 1.58 0.88
58 42 57 74 65 80
161 160 130 135 229 195
149 194 163 184 194 192
2 1 1 8 1 3
1.55 1.50 1.19 0.87 1.87 2.68
0.21 0.16 0.20 0.15 0.25 0.24
1.45 1.72 1.79 1.37 1.36 0.60
NA NA 31.8 1.0 40.2 1.3
0.00 0.00 0.00 0.00 0.00 0.00
0.19 0.17 0.17 0.10 0.19 0.05
0.06 0.05 0.05 0.05 0.05 0.12
0.64 1.97 2.46 2.30 3.03 3.03
0.60 0.43 0.43 0.47 0.42 0.48
0.06 0.17 0.14 0.15 0.19 0.18
33 17 17 12 19 43

sr28 sr28 sr28 sr28 sr28 sr28

wheat,
hard wheat, wheat, black
triticale white red bulgur durum wild rice rice
 1% 1% 1% 1% 1% 1%
12% 12% 12% 12% 12% 12%
23% 20% 20% 20% 17% 10%
1% 1% 1% 1% 1% 1%
6% 11% 8% 6% 9% 5%
14% 10% 14% 18% 15% 19%
13% 13% 10% 11% 18% 16%
3% 4% 3% 4% 4% 4%
0% 0% 0% 0% 0% 0%
14% 14% 11% 8% 17% 24%
23% 18% 22% 17% 28% 26%
63% 75% 78% 60% 59% 26%
NA NA 58% 2% 73% 2%
0% 0% 0% 0% 0% 0%
16% 15% 14% 9% 16% 4%
5% 4% 4% 4% 4% 9%
4% 12% 15% 14% 19% 19%
12% 9% 9% 9% 8% 10%
4% 10% 8% 9% 11% 10%
8% 4% 4% 3% 5% 11%
red rice

red rice