This spreadsheet compares the nutrient composition of different grains and pseudo grains

All nutrient values obtained from FSANZ Food Composition Database (Version Jan 2022)
All declared nutrient values are for 100g of uncooked grain
Recommended Dietary Intake targets for each nutrient are based on FSANZ-Schedule 1- RDIs and ESADDIs
*Adequate Intake based on average between male and female adults (27.5g/day)

Nutrient Compostion per 100g

Total Dietary fibre Soluble Dietary Soluble Dietary
Food Name
(g) fibre (g) fibre (% of fibre)
Amaranth 11.1 0%
Barley, pearl 13.1 0%
Buckwheat, groats 5 0%
Bulgur 7.8 0%
Cornmeal (polenta) 3 0.3 10%
Couscous 4.2 0%
Millet 3.7 0%
Maize, grits 2.7 0%
Oats, rolled 9.5 3.2 34%
Quinoa, black 16.1 0%
Quinoa, red 13.8 0%
Quinoa, white 10.5 0%
Rye, grain 17.3 0%
Sorghum, grain 8.6 0%
Triticale, grain 14.4 0%
Semolina 3.2 0%
Spelt 8.8 0%
Wheat, whole 11.4 0%
Refined wheat flour 2.2 0%
Wheat bran, unprocessed 41.8 0%
Rice, white 0.8 0 0%
Rice, brown 3.5 0 0%
Rice, wild 6.2 0 0%

Proportion Contribution to the RDI

Food Name Dietary fibre*

Amaranth 40%
Barley, pearl 47%
Buckwheat, groats 18%
Bulgur 28%
Cornmeal (polenta) 11%
Couscous 15%
Millet 13%
Maize, grits 9%
Oats, rolled 34%
Quinoa, black 57%
Quinoa, red 49%
Quinoa, white 37%
Rye, grain 62%
Sorghum, grain 31%
Triticale, grain 51%
Semolina 11%
Spelt 31%
Wheat, whole 41%
Refined Wheat Flour 8%
Wheat bran, unprocessed >100%
Rice, white 3%
Rice, brown 12%
Rice, wild 22%

Recommended Dietary Intake Values

Thiamin RDI
Riboflavin RDI
Niacin RDI
Folate RDI
Calcium RDI
Iodine RDI
Iron RDI
Magnesium RDI
Phosphorus RDI
Selenium RDI
Zinc RDI
eudo grains

edule 1- RDIs and ESADDIs

Riboflavin (B2)
Niacin (B3) (mg) Folate (ug) Calcium (mg) Iodine (ug) Iron (mg)
(mg)
0.04 0 82 147 1 7
0.02 6.6 23 28 0 2.2
0.03 4.4 54 14 0.5 3
0 5.4 18 30 2.2 2.5
0.03 0 0 2 3.7 0.54
0 3.2 28 27 0 1.9
0.03 5.1 85 8 0 5.2
0.01 1.2 5 1 3 0.4
0.005 1.25 17 40 74 3.5
0.02 0 184 58 0.5 4.3
0.03 0 184 41 0.5 4.3
0.02 0 184 48 0.5 3.6
0.03 1.7 38 41 3 3.7
0.025 4.05 20 10 1 2.25
0.03 1.7 73 27 3 3.55
0.02 1.4 22 16 2 0.6
0.03 7.3 75 21 1.3 2.8
0.1 4.18 47 35 3 3.43
0 1 11 21 7.5 1.2
0.01 19 100 75 17 11
0 1.2 20 4 0 0.2
0.01 5.8 37 7 20.4 0.8
0.262 6.73 95 21 0 1.96

Riboflavin (B2) Niacin (B3) Folate Calcium Iodine Iron

2% N/A 41% 18% <1% 58%

1% 66% 11% 3% N/A 18%
2% 44% 27% 2% <1% 25%
N/A 54% 9% 4% 1% 21%
2% N/A N/A <1% 2% 4%
N/A 32% 14% 3% N/A 16%
 2% 51% 42% 1% N/A 43%
<1% 12% 2% <1% 2% 3%
3% 12% 8% 5% 49% 29%
1% N/A 92% 7% <1% 36%
2% N/A 92% 5% <1% 36%
1% N/A 92% 6% <1% 30%
2% 17% 19% 5% 2% 31%
1% 40% 10% 1% <1% 19%
2% 17% 36% 3% 2% 30%
1% 14% 11% 2% 1% 5%
2% 73% 37% 3% <1% 23%
9% 41% 23% 4% 2% 28%
N/A 10% 6% 3% 5% 10%
2% >100% 50% 9% 11% 92%
N/A 12% 10% <1% N/A 2%
<1% 58% 18% <1% 13% 7%
15% 67% 47% 3% N/A 16%
Magnesium Phosphorus
Zinc (mg) Selenium (ug) Energy (kJ) Energy (kCal)
(mg) (mg)
237 405 2.7 28 1,527 365
95 192 1.2 17 1,424 340
199 314 2.9 0 1,364 326
83 280 3 4.4 1,434 342
34 95 0.6 7.3 1,421 339
51 200 1.1 11 1,523 364
104 231 2.7 13 1,483 354
20 64 0.4 0 1,461 349
104 310 2.35 6.5 1,486 355
196 408 3.3 6 1,455 348
168 377 3.6 0 1,538 367
197 411 3.1 7 1572 375
116 277 2.8 6 1,296 310
124 273 1.35 15.5 1,465 350
114 245 2.05 26 1,361 325
23 110 0.5 10 1,298 310
122 323 1.9 14 1,388 332
120 302 2 15.6 1,362 325
36 130 0.84 12 1,479 353
450 1000 7.2 23 1,119 267
20 90 1.2 14 1,422 340
119 314 1.7 14 1,452 347
177 433 5.96 2.8 1,505 359

Magnesium Phosphorus Zinc Selenium

74% 40% 22% 40%

30% 19% 10% 24%
62% 31% 24% N/A
26% 28% 25% 6%
11% 9% 5% 10%
16% 20% 9% 16%
 32% 23% 22% 18%
6% 6% 3% N/A
32% 31% 19% 9%
61% 40% 27% 8%
52% 37% 30% N/A
61% 41% 26% 10%
36% 27% 23% 8%
39% 27% 11% 22%
36% 24% 17% 37%
7% 11% 4% 14%
38% 32% 16% 20%
37% 30% 17% 22%
11% 13% 7% 17%
>100% 100% 60% 33%
6% 9% 10% 20%
37% 31% 14% 20%
55% 43% 49% 4%
Protein (g)

15.2
9.9
12.8
10.3
8.5
13.8
10.2
8.1
12.2
13.1
14.1
12.2
11.1
8.2
9.6
10.7
11.7
11.2
10
14.8
7
7.6
14.7
 Key
<10% RDI
10%-24% RDI
25%-49% RDI
50%-99% RDI
>100% RDI
This spreadsheet compares the nutrient composition of different legumes
All nutrient values obtained from FSANZ Food Composition Database (Version Jan 2022)
All nutrient values are for 100g of dried pulse
Recommended Dietary Intake targets for each nutrient are based on FSANZ-Schedule 1- RDIs and ESADDIs
*Adequate Intake based on average between male and female adults (27.5g/day)

Nutrient Compostion per 100g

Total
Thiamin Riboflavin Niacin Folate,
dietary
Food Name (B1) (B2) (B3) natural
fibre
(mg) (mg) (mg) (ug)
(g)
Bean, broad, dried 18.6 0.730 0.070 1.80 423
Bean, haricot, dried 18.5 0.420 0.140 2.30 364
Bean, lima, dried 17.7 0.420 0.120 1.60 395
Bean, mung, whole, dried, uncooked 13.7 0.250 0.030 1.90 625
Bean, red kidney, dried 21.5 0.390 0.150 3.00 394
Chickpea, dried 20.8 0.570 0.020 1.30 178
Lentil, hulled, dry 14.4 0.387 0.013 1.67 80
Lupin, dehulled, splits, uncooked 27.8 0.670 0.020 1.90 350
Lupin, dehulled, flakes, uncooked 27.0 0.640 0.020 2.20 350
Lupin, whole, uncooked 41.5 0.560 0.020 2.20 350
Pea, split, dried 10.1 0.850 0.150 1.90 274
Pea, green, whole, dried 16.8 0.920 0.020 2.30 274
Pea, yellow, whole, dried 17.7 0.940 0.020 2.30 274

Proportion Contribution to the RDI

Dietary Thiamin Riboflavin Niacin
Food Name Folate
fibre* (B1) (B2) (B3)
Bean, broad, dried 68% 66% 4% 18% 212%
Bean, haricot, dried 67% 38% 8% 23% 182%
Bean, lima, dried 64% 38% 7% 16% 198%
Bean, mung, whole, dried, uncooked 50% 23% 2% 19% 313%
Bean, red kidney, fresh, raw 78% 35% 9% 30% 197%
Chickpea, dried 76% 52% 1% 13% 89%
Lentil, hulled, dry 52% 35% 1% 17% 40%
Lupin, dehulled, splits, uncooked 101% 61% 1% 19% 175%
Lupin, dehulled, flakes, uncooked 98% 58% 1% 22% 175%
Lupin, whole, uncooked 151% 51% 1% 22% 175%
Pea, split, dried 37% 77% 9% 19% 137%
Pea, green, whole, dried 61% 84% 1% 23% 137%

Recommended Dietary Intake Values

Thiamin RDI 1.1 mg thiamin
Riboflavin RDI 1.7 mg riboflavin
Niacin RDI 10 mg niacin2
Folate RDI 200 μg
Calcium RDI 800 mg
Iodine RDI 150 μg
Iron RDI 12 mg
Magnesium RDI 320mg
Phosphorus RDI 1 000 mg
Selenium RDI 70 μg
Zinc RDI 12 mg
RDIs and ESADDIs

Energy
with
Calcium Magnesium Phosphorus Selenium
Iodine (I) Iron (Fe) Zinc (Zn) dietary Protein
(Ca) (Mg) (P) (Se)
(ug) (mg) (mg) fibre, (g)
(mg) (mg) (mg) (ug)
equated
(kJ)
108 0.0 3.70 140 362 2.40 0.0 1,300 24.3
150 0.0 6.40 160 400 2.40 5.0 1,220 21.9
55 0.0 5.70 170 320 2.70 6.0 1,299 21.4
89 0.0 4.00 184 499 2.80 20.0 1,320 24.5
95 0.0 5.60 140 520 3.00 4.0 1,250 22.5
159 0.4 4.60 134 296 3.10 68.0 1,373 19.7
60 0.1 6.70 93 259 1.83 10.0 1,349 25.5
84 0.4 4.30 189 410 3.60 8.2 1,320 37.5
81 0.4 4.00 188 404 3.50 8.2 1,295 36.9
211 0.4 3.90 171 302 3.40 8.2 1,182 28.6
42 0.0 3.80 95 330 2.50 9.0 1,427 23.0
56 0.4 5.90 121 410 3.60 0.0 1,297 22.0
59 0.4 4.80 113 321 2.50 21.0 1,361 23.3

Calcium Iodine Iron Magnesium Phosphorus Zinc Selenium

14% 0% 31% 44% 36% 20% 0%
19% 0% 53% 50% 40% 20% 7%
7% 0% 48% 53% 32% 23% 9%
11% 0% 33% 57% 50% 23% 29%
12% 0% 47% 44% 52% 25% 6%
20% 0% 38% 42% 30% 26% 97%
8% 0% 56% 29% 26% 15% 14%
11% 0% 36% 59% 41% 30% 12%
10% 0% 33% 59% 40% 29% 12%
26% 0% 33% 53% 30% 28% 12%
5% 0% 32% 30% 33% 21% 13%
7% 0% 49% 38% 41% 30% 0%
Key
<10% RDI
10%-24% RDI
25%-49% RDI
50%-99% RDI
>100% RDI