Table 1.
Nutrients of cereals and pseudocereals.
| Cereals | Kcal | CHO | Pro | Fat | FTOT | FSOL | Vitamins | Micros | Phytochemicals | Antinutrients |
|---|---|---|---|---|---|---|---|---|---|---|
| Barley (Hordeum vulgare) | 354 | 73.5 | 12.5 | 2.3 | 17.3 | / | Thiamine 0.646 mg | Manganese 1.94 mg | FibersU, anthocyanins (6), polyphenols (7) | Tannins (Proanthocyanidins) (8), phytate (9, 10), oxalates (9) |
| Riboflavin 0.285 mg | Zinc 2.77 mg | |||||||||
| Niacin 4.6 mg | Copper 0.498 mg | |||||||||
| Pantothenic acid 0.282 mg | Iron 3.6 mg | |||||||||
| Vitamin B6 0.318 mg | Phosphorus 264 mg | |||||||||
| Vitamin A 0.007 mg | Magnesium 133 mg | |||||||||
| Calcium 33 mg | ||||||||||
| Potassium 452 mg | ||||||||||
| Sodium 12 mg | ||||||||||
| Buckwheat (Fagopyrum esculentum Moench) | 343 | 71.5 | 13.2 | 3.4 | 10 | / | Thiamine 0.6 mg | Iron 2 mg | FibersU | Tannins (Proanthocyanidins) (8) |
| Niacin 4.4 mg | Phosphorus 330 mg | |||||||||
| Calcium 67 mg | ||||||||||
| Potassium 311 mg | ||||||||||
| Sodium 1 mg | ||||||||||
| Potassium 450 mg | ||||||||||
| Calcium 110 mg | ||||||||||
| Iron 4 mg | ||||||||||
| Emmer (Triticum dicoccum, Triticum spelta) | 353 | 69.3 | 14.6 | 2.4 | 6.5 | 0.96 | Niacin 8.511 mg | Phosphorus 387 mg | Polyphenols (11, 12), fibersU | NA |
| Magnesium 128 mg | ||||||||||
| Calcium 35 mg | ||||||||||
| Potassium 407 mg | ||||||||||
| Zinc 4.79 mg | ||||||||||
| Copper 0.39 mg | ||||||||||
| Manganese 2 mg | ||||||||||
| Iron 1.53 mg | ||||||||||
| Einkorn (Triticum monococcum) | 354 | 62.5 | 13 | 2.9 | 9.8 | / | Thiamine 0 mg | Magnesium 125 mg | Polyphenols (11–13), fibersU [β-glucan, lignin, fructans (13)] | NA |
| Riboflavin 0.212 mg | Calcium 83 mg | |||||||||
| Niacin 4.167 mg | Sodium 0 mg | |||||||||
| Vitamin B6 0.417 mg | Iron 4.5 mg | |||||||||
| Vitamin A 0.062 mg | Phosphorus 417 mg | |||||||||
| Zinc 4.69 mg | ||||||||||
| Manganese 3 mg | ||||||||||
| Fonio (Digitaria exilis) | 378 | 86.67 | 4.44 | 1.11 | 2.2 | / | Iron 1.6 mg | Fibers (14) | Phytate (15) | |
| Kamut (Triticum turgidum subsp. turanicum Jakubz.) | 337 | 70.6 | 14.5 | 2.13 | 11.1 | / | Vitamin A 0.003 mg | FibersU | Phytate (9), oxalates (9) | |
| Thiamine 0.566 mg | Potassium 403 mg | |||||||||
| Riboflavin 0.184 mg | Sodium 5 mg | |||||||||
| Vitamin B6 0.259 mg | Zinc 3.68 mg | |||||||||
| Niacin 6.38 mg | Selenium 0.815mg | |||||||||
| Pantothenic Acid 0.949 mg | Copper 0.506 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.61 mg | Phosphorus 364 mg | |||||||||
| Vitamin K (phylloquinone) 0.018mg | Magnesium 130 mg | |||||||||
| Manganese 2.74 mg | ||||||||||
| Iron 3.77 mg | ||||||||||
| Calcium 22 mg | ||||||||||
| Maize (Zea mays L.) | 357 | 75.1 | 9.2 | 3.8 | 2 | / | Thiamine 0.36 mg | Phosphorus 256 mg | FibersU (fructans, cellulose, β-glucan, arabinoxylan, lignin) (16), phenolic acid (16), anthocyanins (6), polyphenols (7) | Phytate (10, 17), polyphenol (17) |
| Riboflavin 0.2 mg | Magnesium 120 mg | |||||||||
| Niacin 1.5 mg | Calcium 15 mg | |||||||||
| Vitamin A 0.062 mg | Iron 2.4 mg | |||||||||
| Zinc 2.21 mg | ||||||||||
| Potassium 287 mg | ||||||||||
| Sodium 35 mg | ||||||||||
| Selenium 0.155 mg | ||||||||||
| Copper 0.31 mg | ||||||||||
| Millets (Panicum miliaceum L.) | 378 | 72.8 | 11 | 4.22 | 8.5 | / | Thiamine 0.421 mg | Calcium 8 mg | FibersU, anthocyanins (6), polyphenols (7) | Goitrogens (18, 19), tannin (10, 17), phytate (9, 10, 17), oxalates (9) |
| Riboflavin 0.29 mg | Potassium 195 mg | |||||||||
| Niacin 4.72 mg | Sodium 5 mg | |||||||||
| Pantothenic acid 0.848 mg | Phosphorus 285 mg | |||||||||
| Vitamin B6 0.384 mg | Iron 3.01 mg | |||||||||
| Magnesium 114 mg | ||||||||||
| Zinc 1.68 mg | ||||||||||
| Copper 0.75 mg | ||||||||||
| Manganese 1.63 mg | ||||||||||
| Selenium 0.027 mg | ||||||||||
| Oats (Avena sativa) | 389 | 66.3 | 16.9 | 6.9 | 10.6 | / | Thiamine 0.763 mg | Calcium 54 mg | Saponins (20), fibersU (fructans, cellulose, β-glucan, arabinoxylan, lignin), phenolic acid (16, 20), polyphenols (7) | Oxalate (9, 18), Saponins (steroidal avenacosides accumulating in the leaves and triterpenoid avenacins in the rootsand) (21), phytate (9, 10) |
| Riboflavin 0.139 mg | Potassium 429 mg | |||||||||
| Niacin 0.961 mg | Sodium 2 mg | |||||||||
| Pantothenic acid 1.35 mg | Phosphorus 523 mg | |||||||||
| Vitamin B6 0.119 mg | Iron 4.72 mg | |||||||||
| Magnesium 177 mg | ||||||||||
| Zinc 3.97 mg | ||||||||||
| Copper 0.626 mg | ||||||||||
| Manganese 4.92 mg | ||||||||||
| Rice (Oryza sativa L.) | 334 | 80.4 | 6.7 | 0.4 | 1 | 0.08 | Thiamine 0.11 mg | Calcium 24 mg | FibersU (fructans, cellulose, β-glucan, arabinoxylan, lignin) (16), phenolic acid (16), anthocyanins (6), polyphenols (7) | Phytate (10, 18), tannins (proanthocyanidins) (8) |
| Riboflavin 0.03 mg | Potassium 92 mg | |||||||||
| Niacin 1.3 mg | Sodium 5 mg | |||||||||
| Magnesium 20 mg | ||||||||||
| Phosphorus 94 mg | ||||||||||
| Iron 0.8 mg | ||||||||||
| Copper 0.18 mg | ||||||||||
| Zinc 1.3 mg | ||||||||||
| Selenium 0.01 mg | ||||||||||
| Rye (Secale cereale L.) | 338 | 75.9 | 10.3 | 1.63 | 15.1 | / | Thiamine 0.316 mg | Calcium 24 mg | FibersU (fructans, cellulose, β-glucan, arabinoxylan, lignin) (16), phenolic acid (16), β-caroteneU, Anthocyanins (6) | Phytate (9, 10), oxalates (9) |
| Riboflavin 0.251 mg | Iron 2.63 mg | |||||||||
| Niacin 4.27 mg | Magnesium 110 mg | |||||||||
| Pantothenic acid 1.46 mg | Phosphorus 332 mg | |||||||||
| Vitamin B6 0.294 mg | Potassium 510 mg | |||||||||
| Vitamin A 0.003 mg | Sodium 2 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.85 mg | Zinc 2.65 mg | |||||||||
| Vitamin K (phylloquinone) 0.059 mg | Copper 0.367 mg | |||||||||
| Manganese 2.58 mg | ||||||||||
| Selenium | ||||||||||
| 0.139 mg | ||||||||||
| Sorghum [Sorghum bicolor (L.) Moench] | 329 | 72.1 | 10.6 | 3.46 | 6.7 | / | Thiamine 0.332 mg | Calcium 13 mg | FibersU, β-caroteneU, anthocyanins (6), polyphenols (7) | Tannins (proanthocyanidins) (8, 17), phytate (9, 10, 17), oxalates (9) |
| Riboflavin 0.096 mg | Iron 3.36 mg | |||||||||
| Niacin 3.69 mg | Magnesium 165 mg | |||||||||
| Pantothenic acid 3.67 mg | Phosphorus 289 mg | |||||||||
| Vitamin B6 0.443 mg | Potassium 363 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.5 mg | Sodium 2 mg | |||||||||
| Zinc 1.67 mg | ||||||||||
| Copper 0.284 mg | ||||||||||
| Manganese 1.6 mg | ||||||||||
| Selenium | ||||||||||
| 0.122 mg | ||||||||||
| Spelt (Triticum aestivum L. subsp. spelta) | 338 | 70.2 | 14.6 | 2.43 | 10.7 | / | Vitamin K (phylloquinone) 0.036 mg | Copper 0.511 mg | FibersU | Phytate (9), oxalates (9) |
| Vitamin B6 0.23 mg | Calcium 27 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.79 mg | Iron 4.44 mg | |||||||||
| Thiamine 0.364 mg | Magnesium 136 mg | |||||||||
| Riboflavin 0.113 mg | Manganese 2.98 mg | |||||||||
| Niacin 6.84 mg | Potassium 388 mg | |||||||||
| Pantothenic acid 1.07 mg | Sodium 8 mg | |||||||||
| Phosphorus 401 mg | ||||||||||
| Selenium 0.117 mg | ||||||||||
| Zinc 3.28 mg | ||||||||||
| TeffZ [Eragrostis tef (Zuccagni) Trotter] | 367 | 73.1 | 13.3 | 2.38 | 8 | / | Thiamine 0.39 mg | Calcium 180 mg | FibersU, β-caroteneU | Phytic acid (9), lectins (9), saponins (9), goitrogens (9) |
| Riboflavin 0.27 mg | Potassium 427 mg | |||||||||
| Niacin 3.36 mg | Sodium 12 mg | |||||||||
| Pantothenic acid 0.942 mg | Phosphorus 429 mg | |||||||||
| Vitamin B6 0.482 mg | Iron 7.63 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.08 mg | Magnesium 184 mg | |||||||||
| Vitamin A 0.003 mg | Zinc 3.63 mg | |||||||||
| Vitamin K (phylloquinone) 0.019 mg | Copper 0.81 mg | |||||||||
| Manganese 9.24 mg | ||||||||||
| Selenium 0.044 mg | ||||||||||
| Triticale (X Triticosecale spp.) | 338 | 73.1 | 13.2 | 1.81 | 14.6 | / | Thiamine 0.378 mg | Calcium 35 mg | Phenolic acids (free and bound) (22), proanthocyanidins (22), lignans (22) | Phytate (23), tannin (23) |
| Riboflavin 0.132 mg | Iron 2.59 mg | |||||||||
| Niacin 2.86 mg | Magnesium 153 mg | |||||||||
| Pantothenic acid 2.17 mg | Phosphorus 321 mg | |||||||||
| Vitamin B-6 0.403 mg | Potassium 466 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.9 mg | Sodium 2 mg | |||||||||
| Zinc 2.66 mg | ||||||||||
| Copper 0.559 mg | ||||||||||
| Manganese 4.18 mg | ||||||||||
| Wheat (Triticum Aestivum) | 336 | 65.2 | 12.3 | 2.6 | 9.7 | / | Thiamine 0.42 mg | Calcium 35 mg | Fibers (Fructans, cellulose, β-glucan, arabinoxylan, lignin) (16, 24), phenolic acid (16), anthocyanins (6), polyphenols (7) | Lectins (18), oxalate (9, 18), phytate (9, 10, 18), tannin (17) |
| Riboflavin 0.14 mg | Phosphorus 304 mg | |||||||||
| Niacin 5.4 mg | Iron 3.3 mg | |||||||||
| Copper 0.31 mg | ||||||||||
| Zinc 3.1 mg | ||||||||||
| Wheat (Triticum durum) | 332 | 62.5 | 13.0 | 2.9 | 9.8 | / | Thiamine 0.43 mg | Calcium 30 mg | Fibers (fructans, cellulose, β-glucan, arabinoxylan, lignin) (16, 24), phenolic acid (16), anthocyanins (6), polyphenols (7) | Lectins (18), oxalate (9, 18), phytate (9, 10, 18), tannin (17) |
| Riboflavin 0.15 mg | Phosphorus 330 mg | |||||||||
| Niacin 5.7 mg | Iron 3.6 mg | |||||||||
| Vitamin A 0.002 mg | Copper 0.40 mg | |||||||||
| Zinc 2.9 mg | ||||||||||
| Potassium 494 mg | ||||||||||
| Magnesium 160 mg | ||||||||||
| Selenium 0.038 mg | ||||||||||
| Wild rice (Zizania spp.) | 357 | 74.9 | 14.7 | 1.08 | 6.02 | / | Thiamine 0.115 mg | Calcium 21 mg | FibersU, β-caroteneU | Phytate (18) |
| Riboflavin 0.262 mg | Iron 1.96 mg | |||||||||
| Niacin 6.73 mg | Magnesium 177 mg | |||||||||
| Pantothenic acid 1.07 mg | Phosphorus 433 mg | |||||||||
| Vitamin B-6 0.391 mg | Potassium 427 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.82 mg | Sodium 7 mg | |||||||||
| Vitamin A 0.006 mg | Zinc 5.96 mg | |||||||||
| Vitamin K (phylloquinone) 0.019 mg | Copper 0.524 mg | |||||||||
| Manganese 1.33 mg | ||||||||||
| Selenium 0.028 mg | ||||||||||
| Amaranth | 371 | 65.25 | 13.6 6 | 7.02 | 6.7 | Vitamin C 4.2 mg | Calcium 159 mg | FibersU, β-caroteneU | Oxalate (18), phytic acid (9), lectins (9), saponins (9), goitrogens (9) | |
| (Amaranthus spp.) | Riboflavin 0.2 mg | Copper 0.525 mg | ||||||||
| Niacin 0.923 mg | Iron 7.61 mg | |||||||||
| Thiamin 0.116 mg | Magnesium 248 mg | |||||||||
| Pantothenic acid 1.46 mg | Manganese 3.33 mg | |||||||||
| Vitamin B6 0.591 mg | Phosphorus 557 mg | |||||||||
| Vitamin E (alpha-tocopherol) 1.19 mg | Potassium 508 mg | |||||||||
| Vitamin A 0.001 mg | Sodium 4 mg | |||||||||
| Zinc 2.87 mg | ||||||||||
| Selenium | ||||||||||
| 0.187 mg | ||||||||||
| Buckwheat (Fagopyrum esculentum Moench) | 335 | 70.6 | 12.6 | 3.1 | 10 | / | Riboflavin 0.19mg | Calcium 41 mg | FibersU | Phytic acid (9), lectins (9), saponins (9), goitrogens (9) |
| Niacin 6.15 mg | Copper 0.515 mg | |||||||||
| Thiamin 0.417 mg | Iron 4.06 mg | |||||||||
| Pantothenic acid 0.44 mg | Magnesium 251 mg | |||||||||
| Vitamin B6 0.582 mg | Manganese 2.03 mg | |||||||||
| Vitamin E (alpha-tocopherol) 0.32 mg | Phosphorus 337 mg | |||||||||
| Vitamin K (phylloquinone) 0.007 mg | Potassium 577 mg | |||||||||
| Sodium 11 mg | ||||||||||
| Zinc 3.12 mg | ||||||||||
| Selenium | ||||||||||
| 0.057 mg | ||||||||||
| Quinoa | 368 | 64.2 | 14.1 | 6.07 | 7 | / | Thiamine 0.36 mg | Calcium 47 mg | FibersU, β-caroteneU | Phytate (IP6) (9, 18), saponins (9, 17), lectins (9), goitrogens (9) |
| (Chenopodium quinoa) | Riboflavin 0.318 mg | Iron 4.57 mg | ||||||||
| Niacin 1.52 mg | Magnesium 197 mg | |||||||||
| Pantothenic acid 0.772 mg | Phosphorus 457 mg | |||||||||
| Vitamin B-6 0.487 mg | Potassium 563 mg | |||||||||
| Vitamin A 0.004 mg | Sodium 5 mg | |||||||||
| Vitamin E (alpha-tocopherol) 2.44 mg | Zinc 3.1 mg | |||||||||
| Vitamin K (menaquinone-4) 0.011 mg | Copper 0.59 mg | |||||||||
| Manganese 2.03 mg | ||||||||||
| Selenium 0.085 mg |
CHO, carbohydrates; Fat, lipids; FSOL, soluble fibers; FTOT, total fibers; LA, limiting aminoacid(s); Macros, macronutrients; Micro, micronutrients; NA, not available; Oligos, oligonutrients; Pro, proteins. Nutritional values were founded on USDA Database (https://fdc.nal.usda.gov), CREA Database (https://www.alimentinutrizione.it/sezioni/tabelle-nutrizionali), BDA IEO Database (http://www.bda-ieo.it).