Nutritional Comparison of Grains
BREADS: |
||||||||
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | CALCIUM |
| CORNBREAD, DRY MIX (Prepared) | 1 piece (60oz) | 188.5 |
6g |
1.5g |
4.5g |
29g |
467mg |
44mg |
| CRACKED WHEAT | 1 slice | 65 |
1g |
1.5g |
2g |
12.5g |
134.5mg |
11mg |
| EGG BREAD | 1 slice | 115 |
2.5g |
1g |
4g |
19g |
197mg |
37mg |
| FRENCH & SOURDOUGH | 1 med. slice | 68.5 |
1g |
1g |
2g |
13g |
152.5mg |
19mg |
| IRISH SODA | 1 slice | 174 |
3g |
1.5g |
4g |
33.5g |
239mg |
48.5mg |
| ITALIAN | 1 med. slice | 54 |
0.5g |
0.5g |
2g |
10g |
117mg |
15.5mg |
| MIXED GRAIN (Whole & 7-grain) | 1 slice | 65 |
1g |
1.5g |
2.5g |
12g |
126.5mg |
23.5mg |
| OAT BRAN | 1 slice | 71 |
1.5g |
1.5g |
3g |
12g |
122mg |
19.5mg |
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | CALCIUM |
| OATMEAL | 1 slice | 72.5 |
1g |
1g |
2.5g |
13g |
161.5mg |
18mg |
| PITA, WHITE | 1 sm. pita | 77 |
0.5g |
0.5g |
2.5g |
15.5g |
150mg |
24mg |
| PITA, WHOLE-WHEAT | 1 sm. pita | 74.5 |
0.5g |
2g |
2.5g |
15.5g |
149mg |
4mg |
| PUMPERNICKEL | 1 slice | 65 |
1g |
1.5g |
2g |
12.5g |
174.5mg |
17.5mg |
| PUMPKIN | 1 slice | 198.5 |
7.5g |
n/a |
2.5g |
30.5g |
188mg |
11mg |
| RAISIN, ENRICHED | 1 slice | 71 |
1g |
1g |
2g |
13.5g |
101.5mg |
17mg |
| RICE BRAN | 1 slice | 65.5 |
1g |
1.5g |
2.5g |
11.5g |
119mg |
18.5mg |
| RYE | 1 slice | 83 |
1g |
2.0g |
2.5g |
15.5g |
211mg |
23.5mg |
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | CALCIUM |
| WHEAT | 1 slice | 65 |
1g |
1g |
2.5g |
12g |
132.5mg |
26.5mg |
| WHEAT, BRAN | 1 slice | 89.5 |
1g |
1.5g |
3g |
17g |
81.5mg |
26.5mg |
| WHEAT, GERM | 1 slice | 73 |
1g |
0.5g |
2.5g |
13.5g |
155mg |
25mg |
| WHITE | 1 slice | 67 |
1g |
0.5g |
2g |
12.5g |
134.5mg |
27mg |
| WHOLE-WHEAT | 1 slice | 69 |
1g |
2g |
2.5g |
13g |
147.5mg |
20mg |
CEREALS, DRY: (On Separate Page) |
||||||||
CEREALS, HOT: (On Separate Page) |
||||||||
CRACKERS: (On Separate Page) |
||||||||
PASTA: |
||||||||
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | CALCIUM |
| CORN, COOKED | 1 cup | 176.5 |
1g |
6.5g |
3.5g |
39g |
0 |
1.5mg |
| FRESH-REFRIG., COOKED | 2 oz. | 74.5 |
0.5g |
n/a |
3g |
14g |
3.5mg |
3.5mg |
| FRESH-REFRIG, SPINACH, COOKED | 2 oz. | 74 |
0.5g |
n/a |
3g |
14.5g |
3.5 |
10.5mg |
| HOMEMADE W/EGG, COOKED | 2 oz. | 74 |
1g |
n/a |
3g |
13.5g |
47.5mg |
5.5mg |
| HOMEMADE W/O EGG, COOKED | 2 oz. | 70.5 |
0.5g |
n/a |
2.5g |
14.5g |
42mg |
3.5mg |
RICE: |
||||||||
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | CALCIUM |
| BROWN, LONG-GRAIN, COOKED | 1 cup | 216.5 |
2g |
3.5g |
5g |
45g |
10mg |
19.5mg |
| BROWN, MED.-GRAIN, COOKED | 1 cup | 218.5 |
1.5g |
3.5g |
4.5g |
46g |
2mg |
19.5mg |
| WHITE, LONG-GRAIN, COOKED | 1 cup | 205.5 |
0.5g |
0.5g |
4.5g |
44.5g |
1.5mg |
16mg |
| WHITE, MED.-GRAIN, COOKED | 1 cup | 242 |
0.5g |
0.5g |
4.5g |
53g |
0 |
5.5mg |
| WHITE, SHORT-GRAIN, COOKED | 1 cup | 242 |
0.5g |
n/a |
4.5g |
53.5g |
0 |
2mg |
Source: USDA - Nutrient Data Lab (Sept. 1996) - all data rounded to nearest 0.5