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Nutrition 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


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