| – | Oats | Buckwheat groats, roasted | Millet | Quinoa | Rice, brown, long-grained |
|---|---|---|---|---|---|
| Reference: USDA National Nutrient Database for Standard Reference, Release 16 (2003) | |||||
| Amount | ¼ cup dry | ½ cup cooked | ¼ cup dry | ¼ cup dry | ½ cup cooked |
| Calories | 170 | 104 | 150 | 140 | 102 |
| Protein | 7 g | 3.5 g | 5 g | 5 g | 5 g |
| Fat | 2 g | 1 g | 1.5 g | 2 g | 0.5 g |
| Carbohydrates | 29 g | 12 g | 34 g | 25 g | 20 g |
