Comparison of rice to other major staple foods
The table below shows the nutrient content of major staple foods in a
raw form. Raw grains, however, aren't edible and can not be digested.
These must be
sprouted,
or prepared and cooked for human consumption. In sprouted and cooked
form, the relative nutritional and anti-nutritional contents of each of
these grains is remarkably different from that of raw form of these
grains reported in this table.
Nutrient content of major staple foods[26]
| STAPLE: |
Maize / Corn[A] |
Rice[B] |
Wheat[C] |
Potato[D] |
Cassava[E] |
Soybean (Green)[F] |
Sweet potato[G] |
Sorghum[H] |
Yam[Y] |
Plantain[Z] |
| Component (per 100g portion) |
Amount |
Amount |
Amount |
Amount |
Amount |
Amount |
Amount |
Amount |
Amount |
Amount |
| Water (g) |
76 |
12 |
11 |
79 |
60 |
68 |
77 |
9 |
70 |
65 |
| Energy (kJ) |
360 |
1528 |
1419 |
322 |
670 |
615 |
360 |
1419 |
494 |
511 |
| Protein (g) |
3.2 |
7.1 |
13.7 |
2.0 |
1.4 |
13.0 |
1.6 |
11.3 |
1.5 |
1.3 |
| Fat (g) |
1.18 |
0.66 |
2.47 |
0.09 |
0.28 |
6.8 |
0.05 |
3.3 |
0.17 |
0.37 |
| Carbohydrates (g) |
19 |
80 |
71 |
17 |
38 |
11 |
20 |
75 |
28 |
32 |
| Fiber (g) |
2.7 |
1.3 |
10.7 |
2.2 |
1.8 |
4.2 |
3 |
6.3 |
4.1 |
2.3 |
| Sugar (g) |
3.22 |
0.12 |
0 |
0.78 |
1.7 |
0 |
4.18 |
0 |
0.5 |
15 |
| Calcium (mg) |
2 |
28 |
34 |
12 |
16 |
197 |
30 |
28 |
17 |
3 |
| Iron (mg) |
0.52 |
4.31 |
3.52 |
0.78 |
0.27 |
3.55 |
0.61 |
4.4 |
0.54 |
0.6 |
| Magnesium (mg) |
37 |
25 |
144 |
23 |
21 |
65 |
25 |
0 |
21 |
37 |
| Phosphorus (mg) |
89 |
115 |
508 |
57 |
27 |
194 |
47 |
287 |
55 |
34 |
| Potassium (mg) |
270 |
115 |
431 |
421 |
271 |
620 |
337 |
350 |
816 |
499 |
| Sodium (mg) |
15 |
5 |
2 |
6 |
14 |
15 |
55 |
6 |
9 |
4 |
| Zinc (mg) |
0.45 |
1.09 |
4.16 |
0.29 |
0.34 |
0.99 |
0.3 |
0 |
0.24 |
0.14 |
| Copper (mg) |
0.05 |
0.22 |
0.55 |
0.11 |
0.10 |
0.13 |
0.15 |
- |
0.18 |
0.08 |
| Manganese (mg) |
0.16 |
1.09 |
3.01 |
0.15 |
0.38 |
0.55 |
0.26 |
- |
0.40 |
- |
| Selenium (mcg) |
0.6 |
15.1 |
89.4 |
0.3 |
0.7 |
1.5 |
0.6 |
0 |
0.7 |
1.5 |
| Vitamin C (mg) |
6.8 |
0 |
0 |
19.7 |
20.6 |
29 |
2.4 |
0 |
17.1 |
18.4 |
| Thiamin (mg) |
0.20 |
0.58 |
0.42 |
0.08 |
0.09 |
0.44 |
0.08 |
0.24 |
0.11 |
0.05 |
| Riboflavin (mg) |
0.06 |
0.05 |
0.12 |
0.03 |
0.05 |
0.18 |
0.06 |
0.14 |
0.03 |
0.05 |
| Niacin (mg) |
1.70 |
4.19 |
6.74 |
1.05 |
0.85 |
1.65 |
0.56 |
2.93 |
0.55 |
0.69 |
| Pantothenic acid (mg) |
0.76 |
1.01 |
0.94 |
0.30 |
0.11 |
0.15 |
0.80 |
- |
0.31 |
0.26 |
| Vitamin B6 (mg) |
0.06 |
0.16 |
0.42 |
0.30 |
0.09 |
0.07 |
0.21 |
- |
0.29 |
0.30 |
| Folate Total (mcg) |
46 |
231 |
43 |
16 |
27 |
165 |
11 |
0 |
23 |
22 |
| Vitamin A (IU) |
208 |
0 |
0 |
2 |
13 |
180 |
14187 |
0 |
138 |
1127 |
| Vitamin E, alpha-tocopherol (mg) |
0.07 |
0.11 |
0 |
0.01 |
0.19 |
0 |
0.26 |
0 |
0.39 |
0.14 |
| Vitamin K (mcg) |
0.3 |
0.1 |
0 |
1.9 |
1.9 |
0 |
1.8 |
0 |
2.6 |
0.7 |
| Beta-carotene (mcg) |
52 |
0 |
0 |
1 |
8 |
0 |
8509 |
0 |
83 |
457 |
| Lutein+zeazanthin (mcg) |
764 |
0 |
0 |
8 |
0 |
0 |
0 |
0 |
0 |
30 |
| Saturated fatty acids (g) |
0.18 |
0.18 |
0.45 |
0.03 |
0.07 |
0.79 |
0.02 |
0.46 |
0.04 |
0.14 |
| Monounsaturated fatty acids (g) |
0.35 |
0.21 |
0.34 |
0.00 |
0.08 |
1.28 |
0.00 |
0.99 |
0.01 |
0.03 |
| Polyunsaturated fatty acids (g) |
0.56 |
0.18 |
0.98 |
0.04 |
0.05 |
3.20 |
0.01 |
1.37 |
0.08 |
0.07 |
| A corn, sweet, yellow, raw |
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B rice, white, long-grain, regular, raw |
| C wheat, durum |
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D potato, flesh and skin, raw |
| E cassava, raw |
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F soybeans, green, raw |
| G sweet potato, raw, unprepared |
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H sorghum, raw |
| Y yam, raw |
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Z plantains, raw |
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