Nutrition Comparison Tool

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Roasted Buckwheat Groats
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Cooked Teff
×
Cooked Pearled Barley
×
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Comparison Results
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 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


65g = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 1 cup (x1) 1% DV 1g
  • Cooked Teff 1 cup (x1) 2% DV 1.6g
  • Cooked Pearled Barley 1 cup (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 1 cup (x1) 11% DV 33.5g
  • Cooked Teff 1 cup (x1) 17% DV 50g
  • Cooked Pearled Barley 1 cup (x1) 15% DV 44.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 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)
  • Roasted Buckwheat Groats 1 cup (x1) 0% DV 0mg
  • Cooked Teff 1 cup (x1) 0% DV 0mg
  • Cooked Pearled Barley 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 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

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 1 cup (x1) 3% DV 1.5g
  • Cooked Teff 1 cup (x1) ~% DV ~g
  • Cooked Pearled Barley 1 cup (x1) 1% DV 0.4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Roasted Buckwheat Groats 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)
  • Roasted Buckwheat Groats 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)
  • Roasted Buckwheat Groats 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. Roasted Buckwheat Groats
  2. Cooked Teff
  3. Cooked Pearled Barley
~ = 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%)		 0.7
(1%)
Protein (g)
(%DV)		 5.7
(11%)		 9.8
(20%)		 3.5
(7%)
Carbohydrate (g)
(%DV)		 33.5
(11%)		 50
(17%)		 44.3
(15%)
Sugars (g)
(%DV)		 1.5
(3%)		 ~
(~%)		 0.4
(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)		 0.2
(1%)		 ~
(~%)		 0.1
(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)		 0.2
(27%)		 0.6
(63%)		 0.2
(18%)
Manganese (mg)
(%DV)		 0.7
(29%)		 7.2
(313%)		 0.4
(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)		 0.1
(6%)		 0.5
(38%)		 0.1
(11%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(5%)		 0.1
(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%)		 ~
(~%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0.1
(8%)		 0.2
(14%)		 0.2
(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)
(%DV)		 0
(0%)		 5
(0%)		 11
(0%)
Lycopene (mcg) 0
~
0
Lut + Zeaxanthin (mcg) 100.8
~
87.9
Vitamin E (mg)
(%DV)		 0.2
(1%)		 ~
(~%)		 0
(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 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 168 252 157
Water (g) 127.1
188.8
108
Ash (g) 1
2
0
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) 0.7
~
~
Glucose (Dextrose) (g) 0.3
~
~
Fructose (g) 0.2
~
~
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 (mg) 316
~
89
Polyunsaturated Fats (mg) 316
~
336
Omega 3s (mg)
(%AI)		 24
(1%)		 ~
(~%)		 33
(2%)
Omega 6s (mg)
(%AI)		 292
(2%)		 ~
(~%)		 303
(2%)
Omega 3 to Omega 6 Ratio 0.08
~
0.11
Omega 6 to Omega 3 Ratio 12.43
~
9.19
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
~
0
22:5 n-3 (DPA) (mg) 0
~
0
22:6 n-3 (DHA) (mg) 0
~
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
0
6:0 (mg) 0
~
0
8:0 (mg) 10
~
0
10:0 (mg) 5
~
0
12:0 (mg) 3
~
2
13:0 (mg) ~
~
~
14:0 (mg) 7
~
3
15:0 (mg) ~
~
~
16:0 (mg) 138
~
124
17:0 (mg) ~
~
~
18:0 (mg) 15
~
5
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 7
~
2
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 301
~
74
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
~
0
22:1 undifferentiated (mg) 3
~
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 292
~
303
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 24
~
33
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
~
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
~
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 168 252 157
Betaine (mg) 1
~
~
Tryptophan (mg)
(%RDI)		 82
(29%)		 103
(37%)		 60
(21%)
Threonine (mg)
(%RDI)		 217
(21%)		 375
(36%)		 121
(12%)
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%)
Cystine (mg)
(%RDI)		 97
(34%)		 174
(61%)		 79
(27%)
Phenylalanine (mg)
(%RDI)		 223
(26%)		 512
(58%)		 199
(23%)
Tyrosine (mg)
(%RDI)		 104
(12%)		 335
(38%)		 102
(12%)
Valine (mg)
(%RDI)		 291
(16%)		 504
(28%)		 174
(10%)
Arginine (mg) 420
381
177
Histidine (mg)
(%RDI)		 133
(19%)		 222
(32%)		 80
(11%)
Alanine (mg) 321
549
138
Aspartic acid (mg) 486
602
221
Glutamic acid (mg) 877
2457
928
Glycine (mg) 442
350
129
Proline (mg) 217
486
422
Serine (mg) 294
456
149
Hydroxyproline (mg) ~
~
~
Data Source
Roasted Buckwheat Groats
USDA Food Data Central Standard Release (Common)
Cooked Teff
USDA Food Data Central Standard Release (Common)
Cooked Pearled Barley
USDA Food Data Central Standard Release (Common)
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