Nutrition Comparison Tool
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Cooked Roasted Buckwheat Groats (Kasha)
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Quinoa, cooked
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Cooked Long Grain Brown Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 8% DV 155 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 1g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 12% DV 33.5g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 11% DV 5.7g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 0.23g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 16% DV 4.5g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 1.5g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 7% DV 1.3mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 11.8mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 147.8mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
Comparison Table

Table Legend

  1. Cooked Roasted Buckwheat Groats (Kasha)
  2. Quinoa, cooked
  3. Cooked Long Grain Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 168 185 202
Calories
(%DV)		 155
(8%)		 222
(11%)		 248
(12%)
Fat (g)
(%DV)		 1
(1%)		 3.6
(5%)		 2
(3%)
Protein (g)
(%DV)		 5.7
(11%)		 8.1
(16%)		 5.5
(11%)
Carbohydrate (g)
(%DV)		 33.5
(12%)		 39.4
(14%)		 51.7
(19%)
Sugars (g)
(%DV)		 1.5
(3%)		 1.6
(3%)		 0.48
(1%)
Fiber (g)
(%DV)		 4.5
(16%)		 5.2
(19%)		 3.2
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.23
(1%)		 0.43
(2%)		 0.53
(3%)
Net-Carbs (g) 29
34.2
48.4
Trans Fatty Acids (g) --
--
0
  Minerals
Food # 1 2 3
Weight (g) 168 185 202
Calcium (mg)
(%DV)		 11.8
(1%)		 31.5
(2%)		 6.1
(0%)
Iron, Fe (mg)
(%DV)		 1.3
(7%)		 2.8
(15%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 147.8
(3%)		 318.2
(7%)		 173.7
(4%)
Magnesium (mg)
(%DV)		 85.7
(20%)		 118.4
(28%)		 78.8
(19%)
Phosphorus, P (mg)
(%DV)		 117.6
(9%)		 281.2
(22%)		 208.1
(17%)
Sodium (mg)
(%DV)		 6.7
(0%)		 13
(1%)		 8.1
(0%)
Zinc, Zn (mg)
(%DV)		 1
(9%)		 2
(18%)		 1.4
(13%)
Copper, Cu (mg)
(%DV)		 0.25
(27%)		 0.36
(39%)		 0.21
(24%)
Manganese (mg)
(%DV)		 0.68
(29%)		 1.2
(51%)		 2
(86%)
Selenium, Se (mcg)
(%DV)		 3.7
(7%)		 5.2
(9%)		 11.7
(21%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 168 185 202
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.2
(16%)		 0.36
(30%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.2
(16%)		 0.14
(11%)
Niacin (B3) (mg)
(%DV)		 1.6
(10%)		 0.76
(5%)		 5.2
(32%)
Vitamin B5 (PA) (mg)
(%DV)		 0.6
(12%)		 --
(--%)		 0.77
(15%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.23
(13%)		 0.25
(15%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 23.5
(6%)		 77.7
(19%)		 18.2
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.5
(6%)		 77.7
(19%)		 18.2
(5%)
Folate DFE (mcg)
(%)		 23.5
(6%)		 77.7
(19%)		 18.2
(5%)
Choline (mg)
(%DV)		 33.8
(6%)		 42.6
(8%)		 18.6
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 5.6
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 9.3 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 100.8
98.1
0
Vitamin E (mg)
(%DV)		 0.15
(1%)		 1.2
(8%)		 0.34
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.2
(3%)		 0
(0%)		 0.4
(0%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 168 185 202
Water (g) 127.1
132.5
141.9
Ash (g) 0.72
1
0.89
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.61
4.16
4.59
  Carbohydrates
Food # 1 2 3
Weight (g) 168 185 202
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.67
--
0.48
Glucose (Dextrose) (g) 0.34
--
0
Fructose (g) 0.17
--
0
Lactose (g) --
--
0
Maltose (g) --
--
0
Galactose (g) --
--
0
Starch (g) --
32.6
50.1
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 168 185 202
Monounsaturated Fats (g) 0.316
0.977
0.745
Polyunsaturated Fats (g) 0.316
1.994
0.739
Omega 3s (g)
(%AI)		 0.024
(1%)		 0.157
(10%)		 0.022
(1%)
Omega 6s (g)
(%AI)		 0.292
(2%)		 1.802
(11%)		 0.717
(4%)
Omega 3 to Omega 6 Ratio 0.08
0.09
0.03
Omega 6 to Omega 3 Ratio 12.43
11.46
32.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.022
(1%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0.028
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
0.717
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.01
0
0.004
Capric Acid (10:0) (g) 0.005
0
0.03
Lauric Acid (12:0) (g) 0.003
0
0.004
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.007
0
0.018
Pentadecanoic Acid (15:0) (g) --
--
0.004
Palmitic Acid (16:0) (g) 0.138
0.363
0.4
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.015
0.022
0.044
Arachidic Acid (20:0) (g) --
--
0.008
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0.01
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0.007
0
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.002
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.301
0.86
0.737
c-Oleic Acid (18:1 cis) (g) --
--
0.737
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.057
0.006
Docosenoic Acid (22:1) (g) 0.003
0.05
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.292
1.802
0.717
Conjugated Linoleic Acid (CLAs) (g) --
--
0
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.024
0.157
0.022
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0.006
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0
t-Monoenoic Fats (g) --
--
0
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
--
0
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 168 185 202
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 235
(34%)		 133
(19%)
Isoleucine (mg)
(%RDI)		 213
(15%)		 290
(21%)		 220
(16%)
Leucine (mg)
(%RDI)		 356
(13%)		 483
(18%)		 432
(16%)
Lysine (mg)
(%RDI)		 289
(14%)		 442
(21%)		 200
(10%)
Methionine (mg)
(%RDI)		 74
(10%)		 178
(24%)		 117
(16%)
Phenylalanine (mg)
(%RDI)		 223
(26%)		 342
(39%)		 269
(31%)
Threonine (mg)
(%RDI)		 217
(21%)		 242
(23%)		 192
(18%)
Tryptophan (mg)
(%RDI)		 82
(29%)		 96
(34%)		 67
(24%)
Valine (mg)
(%RDI)		 291
(16%)		 342
(19%)		 305
(17%)
Conditional  
Arginine (mg) 420
629
396
Cystine (mg)
(%RDI)		 97
(34%)		 117
(41%)		 63
(22%)
Glycine (mg) 442
400
257
Proline (mg) 217
444
244
Tyrosine (mg)
(%RDI)		 104
(12%)		 154
(18%)		 196
(22%)
Non-Essential  
Alanine (mg) 321
339
305
Aspartic acid (mg) 486
653
489
Betaine (mg) 0.84
--
1
Glutamic acid (mg) 877
1073
1063
Hydroxyproline (mg) --
--
--
Serine (mg) 294
326
271
Data Source
Cooked Roasted Buckwheat Groats (Kasha)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.