HappyCow's Vegetarian Guide

 

Nutritive Content of Cereals and Pseudo-Cereals Grains

 

 

 

Evaluation of   Nutritive Content

For 100g raw/dry

 

 

*
A
m
a
r
a
n
t
h

*
B
a
r
l
e
y

*
B
u
c
k
w
h
e
a
t

C
o
r
n,
y
e
l
l
o
w

M
i
l
l
e
t

O
a
t
s

*
Q
u
i
n
o
a

R
i
c
e

Brown, long-grain

*
R
y
e

W
h
e
a
t,
Durum

*
W
h
e
a
t,
Kamut

W
h
e
a
t,
soft

*
W
i
l
d

R
i
c
e

Needs per meal

For a 60kg adult

For 2 meals/day

Needs per meal

For a 10-12 years old

Or a 30-40kg child

For 3 meals/day

Water g

9.84

9.44

9.75

10.37

8.67

8.22

9.30

10.37

10.95

10.94

9.8

12.17

7.76

 

 

Energy kcal

374

354

343

365

378

389

374

370

335

339

359

331

357

 

 

Protein g

14.45

12.48

13.25

9.42

11.02

16.89

13.10

7.94

14.76

13.68

17.3

10.35

14.73

 

 

Tryptophan g

0.181

0.208

0.192

0.067

0.119

0.234

0.120

0.101

0.154

0.176

0.117

-

0.179

 

 

Rectified Tryptophan g

0.125

0.116

0.120

0.048

0.053

0.175

0.120

0.075

0.151

0.076

0.110

-

0.157

0.090

0.040-0.053

Methionine/Cystine g

0.417

0.516

0.401

0.367

0.433

0.720

0.460

0.255

0.577

0.507

0.755

0.474

0.612

 

 

Rectified Meth. /Cystine g

0.417

0.388

0.401

0.162

0.177

0.584

0.400

0.252

0.504

0.252

0.367

?

0.524

0.300

0.220-0.293

Phenylalanine/Tyrosine g

0.871

1.058

0.761

0.846

0.920

1.468

0.840

0.708

1.013

1.038

1.280

0.835

1.343

 

 

Rectified Phenyl. /Tyrosine g

0.667

0.620

0.642

0.265

0.283

0.935

0.638

0.404

0.807

0.404

0.587

?

0.839

0.480

0.220-0.293

Lysine g

0.747

0.465

0.672

0.195

0.212

0.701

0.510

0.303

0.605

0.303

0.440

0.315

0.629

 

 

Rectified Lysine  g

0.502

0.465

0.483

0.195

0.212

0.701

0.480

0.303

0.605

0.303

0.440

0.315

0.629

0.360

0.440-0.587

Lipids g

6.51

2.30

3.40

4.74

4.22

6.90

5.80

2.92

2.50

2.47

2.6

1.56

1.08

 

 

Carbohydrates g

66.17

73.48

71.50

74.26

72.85

66.27

68.90

77.24

69.76

71.13

68.2

74.24

74.90

 

 

Fibers g

15.2

17.3

10

7.3

8.5

10.6

5.9

3.5

14.6

-

1.8

12.5

6.2

 

 

Calcium mg

153

33

18

7

8

54

60

23

33

34

31

27

21

 

 

Iron mg

7.59

3.60

2.20

2.71

3.01

4.72

9.25

1.47

2.67

3.52

4.2

3.21

1.96

 

 

Magnesium mg

266

133

231

127

114

177

210

143

121

144

153

126

177

 

 

Phosphorus mg

455

264

347

210

285

523

410

333

374

508

411

493

433

 

 

Potassium mg

366

452

460

287

195

429

740

223

264

431

446

397

427

 

 

Sodium mg

21

12

1

35

5

2

21

7

6

2

3.8

2

7

 

 

Zinc mg

3.18

2.77

2.40

2.21

1.68

3.97

3.30

2.02

3.73

4.16

4.3

2.63

5.96

 

 

Copper mg

0.777

0.498

1.100

0.314

0.750

0.626

0.820

0.277

0.450

0.553

0.460

0.450

0.524

 

 

Manganese mg

2.60

1.943

1.300

0.485

1.632

4.916

2.260

3.743

2.680

3.012

3.2

4.391

1.329

 

 

Selenium mcg

-

-

8.3

15.5

2.7

-

<0.1

23.4

35.3

89.4

-

-

2.8

 

 

 

All cereals and pseudo-cereal grains identified by a * are complete protein sources for adults, the amount of the limiting factor being greater than the need for it.

 

(close)