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Great Grains of Nutrition

We have all heard by now that whole grain is better than white...be it bread, pasta or otherwise. Then there are the whole grains we are supposed to eat instead of rice or pasta - things like amaranth and quinoa. Sure they have higher nutritional value than the white stuff, but how do they stack up? Does quinoa have more protein than buckwheat? I wanted to compile this chart for my own selfish reasons as a quick reference to which grain might fit a nutritional need. Fortunately, I like to share this kind of information with all of you - hope you enjoy it and consider adding these grains to your dinner plate.

GRAIN
Calories in 1/4c dry
Protein(g)
Calcium(mg)
Potassium (mg) + Iron
Quinoa
170
 
7
31.5
311+ 10% iron
Bulgur
140
5
18
164 + 6% iron
Spelt
130
5
0
0 +10% iron
Buckwheat Groats
155
6
12
 
148 +
6% iron
Triticale
 
150
6
2%
153 + 6% iron
Pearl Barley
193
3.5
17
146 +
6% iron
Teff
180
7
100
0 + 20% iron
Rye Berries
150
6
20
0 + 10% iron
Amaranth
190
8
80
  179 +
20% Iron
 Kamut
 160
 7
 2%
 205 + 10% iron
 Millet
 180
 6
 0
 90 + 8% iron
 Long Grain Brown Rice
 180
 4
 0
 107 + 4% iron





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