Nutrition Comparison Tool
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Cooked Roasted Buckwheat Groats (Kasha)
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Cooked Teff
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Cooked Pearled Barley
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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
  • Cooked Teff 1 cup (x1) 13% DV 255 calories
  • Cooked Pearled Barley 1 cup (x1) 10% DV 193 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 1g
  • Cooked Teff 1 cup (x1) 2% DV 1.6g
  • Cooked Pearled Barley 1 cup (x1) 1% DV 0.69g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 12% DV 33.5g
  • Cooked Teff 1 cup (x1) 18% DV 50g
  • Cooked Pearled Barley 1 cup (x1) 16% DV 44.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 11% DV 5.7g
  • Cooked Teff 1 cup (x1) 20% DV 9.8g
  • Cooked Pearled Barley 1 cup (x1) 7% DV 3.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 0% DV 0mg
  • Cooked Teff 1 cup (x1) 0% DV 0mg
  • Cooked Pearled Barley 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
  • Cooked Teff 1 cup (x1) --% DV --g
  • Cooked Pearled Barley 1 cup (x1) 1% DV 0.15g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 16% DV 4.5g
  • Cooked Teff 1 cup (x1) 25% DV 7.1g
  • Cooked Pearled Barley 1 cup (x1) 21% DV 6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 1.5g
  • Cooked Teff 1 cup (x1) --% DV --g
  • Cooked Pearled Barley 1 cup (x1) 1% DV 0.44g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 7% DV 1.3mg
  • Cooked Teff 1 cup (x1) 29% DV 5.2mg
  • Cooked Pearled Barley 1 cup (x1) 12% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 11.8mg
  • Cooked Teff 1 cup (x1) 9% DV 123.5mg
  • Cooked Pearled Barley 1 cup (x1) 1% DV 17.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 147.8mg
  • Cooked Teff 1 cup (x1) 6% DV 269.6mg
  • Cooked Pearled Barley 1 cup (x1) 3% DV 146mg
Comparison Table

Table Legend

  1. Cooked Roasted Buckwheat Groats (Kasha)
  2. Cooked Teff
  3. Cooked Pearled Barley
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 168 252 157
Calories
(%DV)		 155
(8%)		 255
(13%)		 193
(10%)
Fat (g)
(%DV)		 1
(1%)		 1.6
(2%)		 0.69
(1%)
Protein (g)
(%DV)		 5.7
(11%)		 9.8
(20%)		 3.5
(7%)
Carbohydrate (g)
(%DV)		 33.5
(12%)		 50
(18%)		 44.3
(16%)
Sugars (g)
(%DV)		 1.5
(3%)		 --
(--%)		 0.44
(1%)
Fiber (g)
(%DV)		 4.5
(16%)		 7.1
(25%)		 6
(21%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.23
(1%)		 --
(--%)		 0.15
(1%)
Net-Carbs (g) 29
43
38.3
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 168 252 157
Calcium (mg)
(%DV)		 11.8
(1%)		 123.5
(9%)		 17.3
(1%)
Iron, Fe (mg)
(%DV)		 1.3
(7%)		 5.2
(29%)		 2.1
(12%)
Potassium, K (mg)
(%DV)		 147.8
(3%)		 269.6
(6%)		 146
(3%)
Magnesium (mg)
(%DV)		 85.7
(20%)		 126
(30%)		 34.5
(8%)
Phosphorus, P (mg)
(%DV)		 117.6
(9%)		 302.4
(24%)		 84.8
(7%)
Sodium (mg)
(%DV)		 6.7
(0%)		 20.2
(1%)		 4.7
(0%)
Zinc, Zn (mg)
(%DV)		 1
(9%)		 2.8
(25%)		 1.3
(12%)
Copper, Cu (mg)
(%DV)		 0.25
(27%)		 0.57
(63%)		 0.16
(18%)
Manganese (mg)
(%DV)		 0.68
(29%)		 7.2
(313%)		 0.41
(18%)
Selenium, Se (mcg)
(%DV)		 3.7
(7%)		 --
(--%)		 13.5
(25%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 168 252 157
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.46
(38%)		 0.13
(11%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.08
(6%)		 0.1
(7%)
Niacin (B3) (mg)
(%DV)		 1.6
(10%)		 2.3
(14%)		 3.2
(20%)
Vitamin B5 (PA) (mg)
(%DV)		 0.6
(12%)		 --
(--%)		 0.21
(4%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.24
(14%)		 0.18
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 23.5
(6%)		 45.4
(11%)		 25.1
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.5
(6%)		 45.4
(11%)		 25.1
(6%)
Folate DFE (mcg)
(%)		 23.5
(6%)		 45.4
(11%)		 25.1
(6%)
Choline (mg)
(%DV)		 33.8
(6%)		 --
(--%)		 21
(4%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 7.9
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 0 5 11
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 100.8
--
87.9
Vitamin E (mg)
(%DV)		 0.15
(1%)		 --
(--%)		 0.02
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.2
(3%)		 --
(--%)		 1.3
(1%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 168 252 157
Water (g) 127.1
188.8
108
Ash (g) 0.72
2
0.42
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 1.61
5.36
0.66
  Carbohydrates
Food # 1 2 3
Weight (g) 168 252 157
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.67
--
--
Glucose (Dextrose) (g) 0.34
--
--
Fructose (g) 0.17
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 168 252 157
Monounsaturated Fats (g) 0.316
--
0.089
Polyunsaturated Fats (g) 0.316
--
0.336
Omega 3s (g)
(%AI)		 0.024
(1%)		 --
(--%)		 0.033
(2%)
Omega 6s (g)
(%AI)		 0.292
(2%)		 --
(--%)		 0.303
(2%)
Omega 3 to Omega 6 Ratio 0.08
--
0.11
Omega 6 to Omega 3 Ratio 12.43
--
9.19
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
--
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0.01
--
0
Capric Acid (10:0) (g) 0.005
--
0
Lauric Acid (12:0) (g) 0.003
--
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.007
--
0.003
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.138
--
0.124
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.015
--
0.005
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.007
--
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.301
--
0.074
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
--
0
Docosenoic Acid (22:1) (g) 0.003
--
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.292
--
0.303
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.024
--
0.033
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
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) 168 252 157
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 222
(32%)		 80
(11%)
Isoleucine (mg)
(%RDI)		 213
(15%)		 368
(26%)		 130
(9%)
Leucine (mg)
(%RDI)		 356
(13%)		 784
(29%)		 242
(9%)
Lysine (mg)
(%RDI)		 289
(14%)		 275
(13%)		 132
(6%)
Methionine (mg)
(%RDI)		 74
(10%)		 315
(43%)		 68
(9%)
Phenylalanine (mg)
(%RDI)		 223
(26%)		 512
(58%)		 199
(23%)
Threonine (mg)
(%RDI)		 217
(21%)		 375
(36%)		 121
(12%)
Tryptophan (mg)
(%RDI)		 82
(29%)		 103
(37%)		 60
(21%)
Valine (mg)
(%RDI)		 291
(16%)		 504
(28%)		 174
(10%)
Conditional  
Arginine (mg) 420
381
177
Cystine (mg)
(%RDI)		 97
(34%)		 174
(61%)		 79
(27%)
Glycine (mg) 442
350
129
Proline (mg) 217
486
422
Tyrosine (mg)
(%RDI)		 104
(12%)		 335
(38%)		 102
(12%)
Non-Essential  
Alanine (mg) 321
549
138
Aspartic acid (mg) 486
602
221
Betaine (mg) 0.84
--
--
Glutamic acid (mg) 877
2457
928
Hydroxyproline (mg) --
--
--
Serine (mg) 294
456
149
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.
Cooked Teff
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Pearled Barley
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.