the foods you choose to eat really can help you reclaim health!

Nutrition Facts Label Whole Grains
Better Food to Eat

When you compare a nutrition facts label for a whole grain product to one for a refined grain product, you will see just how many nutrients food manufacturing removes.

Grains

Grain	Fiber	Protein	Minerals	Vitamins
Amaranth 100 grams cooked, 102 calories	2.1 grams	3.8 grams	Potassium - 135 mg Phosphorus - 148 mg Calcium - 47 mg Magnesium - 65 mg Iron - 2.1 mg Sodium - 6 mg Manganese - 0.854 mg Zinc - 0.86 mg Copper - 0.149 mg Selenium - 5.5 mcg	Vitamin B1 (thiamine) - 0.015 mg Vitamin B2 (riboflavin) - 0.022 mg Niacin - 0.235 mg Vitamin B6 - 0.113 mg Folate - 22 mcg Vitamin E - 0.19 mg
Barley (Pearled) 100 grams, 123 calories	3.8 grams	2.26 grams	Potassium - 93 mg Phosphorus - 54 mg Calcium - 11 mg Magnesium - 22 mg Iron - 1.33 mg Sodium - 3 mg Manganese - 0.259 mg Zinc - 0.82 mg Copper - 0.105 mg Selenium - 8.6 mcg	Vitamin B1 (thiamine) - 0.083 mg Vitamin B2 (riboflavin) - 0.062 mg Niacin - 2.063 mg Pantothenic Acid - 0.135 mg Vitamin B6 - 0.115 mg Folate - 16 mcg Vitamin A - 7 IU Vitamin E - 0.01 mg Vitamin K - 0.8 mcg
Buckwheat 100 grams, 343 calories	10 grams	13.25 grams	Potassium - 460 mg Phosphorus - 347 mg Calcium - 18 mg Magnesium - 231 mg Iron - 2.2 mg Sodium - 1 mg Manganese - 1.3 mg Zinc - 2.4 mg Copper - 1.1 mg Selenium - 8.3 mcg	Vitamin B1 (thiamine) - 0.101 mg Vitamin B2 (riboflavin) - 0.425 mg Niacin - 7.02 mg Pantothenic Acid - 1.233 mg Vitamin B6 - 0.21 mg Folate - 30 mcg
Flax Seed One tablespoon raw flax seeds, 55 calories	2.8 grams	1.88 grams	Potassium - 84 mg Phosphorus - 66 mg Calcium - 26 mg Magnesium - 40 mg Iron - 0.59 mg Sodium - 3 mg Manganese - 0.256 mg Zinc - 0.45 mg Copper - 0.126 mg Selenium - 2.6 mcg	Vitamin C 0.1 mg Vitamin B1 (thiamine) - 0.169 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.317 mg Pantothenic Acid - 0.101 mg Vitamin B6 - 0.049 mg Folate - 9 mcg Vitamin E - 0.03 mg Vitamin K - 0.4 mcg
Millet 100 grams cooked, 119 calories	1.3 grams	3.51 grams	Potassium - 62 mg Phosphorus - 100 mg Calcium - 3 mg Magnesium - 44 mg Iron - 0.63 mg Sodium - 2 mg Manganese - 0.272 mg Zinc - 0.91 mg Copper - 0.161 mg Selenium - 0.9 mcg	Vitamin B1 (thiamine) - 0.106 mg Vitamin B2 (riboflavin) - 0.082 mg Niacin - 1.33 mg Pantothenic Acid - 0.171 mg Vitamin B6 - 0.108 mg Folate - 19 mcg Vitamin A - 3 IU Vitamin E - 0.02 mg Vitamin K - 0.3 mcg
Grain	Fiber	Protein	Minerals	Vitamins
Oats 100 grams of oats, 389 calories	10.6 grams	16.89 grams	Potassium - 429 mg Phosphorus - 523 mg Calcium - 54 mg Magnesium - 177 mg Iron - 4.72 mg Sodium - 2 mg Manganese - 4.916 mg Zinc - 3.97 mg Copper - 0.626 mg	Vitamin B1 (thiamine) - 0.763 mg Vitamin B2 (riboflavin) - 0.139 mg Niacin - 0.961 mg Pantothenic Acid - 1.349 mg Vitamin B6 - 0.119 mg Folate - 56 mcg
Quinoa 100 grams cooked quinoa, 120 calories	2.8 grams	4.4 grams	Potassium - 172 mg Phosphorus - 152 mg Calcium - 17 mg Magnesium - 64 mg Iron - 1.49 mg Sodium - 7 mg Manganese - 0.631 mg Zinc - 1.09 mg Copper - 0.192 mg Selenium - 2.8 mcg	Vitamin B1 (thiamine) - 0.107 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 0.412 mg Vitamin B6 - 0.123 mg Folate - 42 mcg Vitamin A - 5 IU Vitamin E - 0.63 mg
Rice Brown 100 grams cooked brown rice, 112 calories	1.8 grams	2.32 grams Protein	Potassium - 79 mg Phosphorus - 77 mg Calcium - 10 mg Magnesium - 44 mg Iron - 0.53 mg Sodium - 1 mg Manganese - 1.097 mg Zinc - 0.62 mg Copper - 0.081 mg	Vitamin B1 (thiamine) - 0.102 mg Vitamin B2 (riboflavin) - 0.012 mg Niacin - 1.33 mg Pantothenic Acid - 0.392 mg Vitamin B6 - 0.149 mg Folate - 4 mcg
Rice, Wild 100 grams cooked wild rice, 101 calories	1.8 grams	3.99 grams	Potassium - 101 mg Phosphorus - 82 mg Calcium - 3 mg Magnesium - 32 mg Iron - 0.6 mg Sodium - 3 mg Manganese - 0.282 mg Zinc - 1.34 mg Copper - 0.121 mg Selenium - 0.8 mcg	Vitamin B1 (thiamine) - 0.052 mg Vitamin B2 (riboflavin) - 0.087 mg Niacin - 1.287 mg Pantothenic Acid - 0.154 mg Vitamin B6 - 0.135 mg Folate - 26 mcg Vitamin A - 3 IU Vitamin E - 0.24 mg Vitamin K - 0.5 mcg
Grain	Fiber	Protein	Minerals	Vitamins
Rye 100 grams rye, 338 calories	14.6 grams	10.34 grams	Potassium - 510 mg Phosphorus - 332 mg Calcium - 24 mg Magnesium - 110 mg Iron - 2.63 mg Sodium - 2 mg Manganese - 2.577 mg Zinc - 2.65 mg Copper - 0.367 mg Selenium - 13.9 mcg	Vitamin B1 (thiamine) - 0.316 mg Vitamin B2 (riboflavin) - 0.251 mg Niacin - 4.27 mg Pantothenic Acid - 1.456 mg Vitamin B6 - 0.294 mg Folate - 38 mcg Vitamin A - 11 IU Vitamin E - 0.85 mg Vitamin K - 5.9 mcg
Spelt 100 grams cooked spelt, 127 calories	3.9 grams	5.5 grams	Potassium - 143 mg Phosphorus - 150 mg Calcium - 10 mg Magnesium - 49 mg Iron - 1.67 mg Sodium - 5 mg Manganese - 1.091 mg Zinc - 1.25 mg Copper - 0.215 mg Selenium - 4 mcg	Vitamin B1 (thiamine) - 0.103 mg Vitamin B2 (riboflavin) - 0.03 mg Niacin - 2.57 mg Vitamin B6 - 0.08 mg Folate - 13 mcg Vitamin A - 4 IU Vitamin E - 0.26 mg
Wheat, Durum 100 grams durum wheat, 339 calories	not listed	13.68 grams	Potassium - 431 mg Phosphorus - 508 mg Calcium - 34 mg Magnesium - 144 mg Iron - 3.52 mg Sodium - 2 mg Manganese - 3.012 mg Zinc - 4.16 mg Copper - 0.553 mg Selenium - 89.4 mcg	Vitamin B1 (thiamine) - 0.419 mg Vitamin B2 (riboflavin) - 0.121 mg Niacin - 6.738 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.419 mg Folate - 43 mcg
Wheat, Hard Red 100 grams hard red wheat, 329 calories	12.2 grams	15.40 grams	Potassium - 340 mg Phosphorus - 332 mg Calcium - 25 mg Magnesium - 124 mg Iron - 3.6 mg Sodium - 2 mg Manganese - 4.055 mg Zinc - 2.78 mg Copper - 0.41 mg Selenium - 70.7 mcg	Vitamin B1 (thiamine) - 0.504 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 5.71 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.336 mg Folate - 43 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg
Wheat, Hard White 100 grams hard white wheat, 342 calories	12.2 grams	11.31 grams	Potassium - 432 mg Phosphorus - 355 mg Calcium - 32 mg Magnesium - 93 mg Iron - 4.56 mg Sodium - 2 mg Manganese - 3.821 mg Zinc - 3.33 mg Copper - 0.363 mg	Vitamin B1 (thiamine) - 0.387 mg Vitamin B2 (riboflavin) - 0.108 mg Niacin - 4.381 mg Pantothenic Acid - 0.954 mg Vitamin B6 - 0.368 mg Folate - 38 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg
Nutrition data for foods in this chart is based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference. Only vitamins and minerals appearing in significant amounts are shown; food sources contain additional nutrients. USDA Nutrient Data Laboratory supplies more nutrient detail. Always confirm the actual nutrition in specific foods by reading the nutrition facts label on product package. The label typically shows nutrient values for an individual serving size.

Additional Nutrition Information:

Vegetables
Beans and Peas (Legumes)
Fruit
Nuts

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Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories