**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**
AMARANTH
BARLEY
Serving: 1 cup cooked (246g)
Calories: 252
Total Fat: 3.9g
Cholesterol: 0mg
Sodium: 15mg
Potassium: 332mg
Total Carbohydrates: 46g
Fiber: 5g
Sugar: 0g
Protein: 9g
Vitamin A: 0%
Vitamin B6: 15%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 11%
Iron: 28%
Magnesium: 40%
Serving: 1 cup cooked (157g)
Calories: 193
Total Fat: 0.7g
Cholesterol: 0mg
Sodium: 5mg
Potassium: 146mg
Total Carbohydrates: 44g
Fiber: 6g
Sugar: 0.4g
Protein: 3.5g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 2%
Iron: 11%
Magnesium: 8%
BROWN RICE
BUCKWHEAT
Serving: 1 cup cooked (195g)
Calories: 216
Total Fat: 1.8g
Cholesterol: 0mg
Sodium: 10mg
Potassium: 84mg
Total Carbohydrates: 45g
Fiber: 3.5g
Sugar: 0.7g
Protein: 5g
Vitamin A: 0%
Vitamin B6: 15%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 2%
Iron: 4%
Magnesium: 21%
Serving: 1 cup cooked (170g)
Calories: 583
Total Fat: 6g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 782mg
Total Carbohydrates: 122g
Fiber: 17g
Sugar: 0g
Protein: 23g
Vitamin A: 0%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 3%
Iron: 20%
Magnesium: 98%
COUSCOUS
FREEKEH
Serving: 1 cup cooked (157g)
Calories: 176
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 8mg
Potassium: 91mg
Total Carbohydrates: 36g
Fiber: 2.2g
Sugar: 0.2g
Protein: 6g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 1%
Iron: 3%
Magnesium: 3%
Serving: 1/2 cup cooked
Calories: 130
Total Fat: 1g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 210mg
Total Carbohydrates: 28g
Fiber: 4g
Sugar: 0g
Protein: 8g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 2%
Iron: 20%
Magnesium: 10%
OATS
QUINOA
Serving: 1 cup (156g)
Calories: 607
Total Fat: 11g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 669mg
Total Carbohydrates: 103g
Fiber: 17g
Sugar: 0g
Protein: 26g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 8%
Iron: 41%
Magnesium: 69%
Serving: 1 cup cooked (185g)
Calories: 222
Total Fat: 3.6g
Cholesterol: 0mg
Sodium: 13mg
Potassium: 318mg
Total Carbohydrates: 39.4g
Fiber: 5.2g
Sugar: 0g
Protein: 8.1g
Vitamin A: 0%
Vitamin B6: 11%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 3%
Iron: 15%
Magnesium: 30%
RYE
SPELT
Serving: 1 cup (169g)
Calories: 571
Total Fat: 2.8g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 862mg
Total Carbohydrates: 128g
Fiber: 26g
Sugar: 1.7g
Protein: 17g
Vitamin A: 0%
Vitamin B6: 25%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 4%
Iron: 24%
Magnesium: 46%
Serving: 1 cup cooked (194g)
Calories: 246
Total Fat: 1.6g
Cholesterol: 0mg
Sodium: 10mg
Potassium: 277mg
Total Carbohydrates: 51g
Fiber: 8g
Sugar: 0g
Protein: 11g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 1%
Iron: 17%
Magnesium: 23%
WHITE RICE
Serving: 1 cup cooked (132g)
Calories: 199
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 7mg
Potassium: 26mg
Total Carbohydrates: 45g
Fiber: 1.2g
Sugar: 0g
Protein: 4.2g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 1%