Nutrient content of major staple foods[16]
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) |
10 |
12 |
13 |
79 |
60 |
68 |
77 |
9 |
70 |
65 |
Energy (kJ) |
1528 |
1528 |
1369 |
322 |
670 |
615 |
360 |
1419 |
494 |
511 |
Protein (g) |
9.4 |
7.1 |
12.6 |
2.0 |
1.4 |
13.0 |
1.6 |
11.3 |
1.5 |
1.3 |
Fat (g) |
4.74 |
0.66 |
1.54 |
0.09 |
0.28 |
6.8 |
0.05 |
3.3 |
0.17 |
0.37 |
Carbohydrates (g) |
74 |
80 |
71 |
17 |
38 |
11 |
20 |
75 |
28 |
32 |
Fiber (g) |
7.3 |
1.3 |
12.2 |
2.2 |
1.8 |
4.2 |
3 |
6.3 |
4.1 |
2.3 |
Sugar (g) |
0.64 |
0.12 |
0.41 |
0.78 |
1.7 |
0 |
4.18 |
0 |
0.5 |
15 |
Calcium (mg) |
7 |
28 |
29 |
12 |
16 |
197 |
30 |
28 |
17 |
3 |
Iron (mg) |
2.71 |
0.8 |
3.19 |
0.78 |
0.27 |
3.55 |
0.61 |
4.4 |
0.54 |
0.6 |
Magnesium (mg) |
127 |
25 |
126 |
23 |
21 |
65 |
25 |
0 |
21 |
37 |
Phosphorus (mg) |
210 |
115 |
288 |
57 |
27 |
194 |
47 |
287 |
55 |
34 |
Potassium (mg) |
287 |
115 |
363 |
421 |
271 |
620 |
337 |
350 |
816 |
499 |
Sodium (mg) |
35 |
5 |
2 |
6 |
14 |
15 |
55 |
6 |
9 |
4 |
Zinc (mg) |
2.21 |
1.09 |
2.65 |
0.29 |
0.34 |
0.99 |
0.3 |
0 |
0.24 |
0.14 |
Copper (mg) |
0.31 |
0.22 |
0.43 |
0.11 |
0.10 |
0.13 |
0.15 |
- |
0.18 |
0.08 |
Manganese (mg) |
0.49 |
1.09 |
3.99 |
0.15 |
0.38 |
0.55 |
0.26 |
- |
0.40 |
- |
Selenium (μg) |
15.5 |
15.1 |
70.7 |
0.3 |
0.7 |
1.5 |
0.6 |
0 |
0.7 |
1.5 |
Vitamin C (mg) |
0 |
0 |
0 |
19.7 |
20.6 |
29 |
2.4 |
0 |
17.1 |
18.4 |
Thiamin (mg) |
0.39 |
0.07 |
0.30 |
0.08 |
0.09 |
0.44 |
0.08 |
0.24 |
0.11 |
0.05 |
Riboflavin (mg) |
0.20 |
0.05 |
0.12 |
0.03 |
0.05 |
0.18 |
0.06 |
0.14 |
0.03 |
0.05 |
Niacin (mg) |
3.63 |
1.6 |
5.46 |
1.05 |
0.85 |
1.65 |
0.56 |
2.93 |
0.55 |
0.69 |
Pantothenic acid (mg) |
0.42 |
1.01 |
0.95 |
0.30 |
0.11 |
0.15 |
0.80 |
- |
0.31 |
0.26 |
Vitamin B6 (mg) |
0.62 |
0.16 |
0.3 |
0.30 |
0.09 |
0.07 |
0.21 |
- |
0.29 |
0.30 |
Folate Total (μg) |
19 |
8 |
38 |
16 |
27 |
165 |
11 |
0 |
23 |
22 |
Vitamin A (IU) |
214 |
0 |
9 |
2 |
13 |
180 |
14187 |
0 |
138 |
1127 |
Vitamin E, alpha-tocopherol (mg) |
0.49 |
0.11 |
1.01 |
0.01 |
0.19 |
0 |
0.26 |
0 |
0.39 |
0.14 |
Vitamin K1 (μg) |
0.3 |
0.1 |
1.9 |
1.9 |
1.9 |
0 |
1.8 |
0 |
2.6 |
0.7 |
Beta-carotene (μg) |
97 |
0 |
5 |
1 |
8 |
0 |
8509 |
0 |
83 |
457 |
Lutein+zeaxanthin (μg) |
1355 |
0 |
220 |
8 |
0 |
0 |
0 |
0 |
0 |
30 |
Saturated fatty acids (g) |
0.67 |
0.18 |
0.26 |
0.03 |
0.07 |
0.79 |
0.02 |
0.46 |
0.04 |
0.14 |
Monounsaturated fatty acids (g) |
1.25 |
0.21 |
0.2 |
0.00 |
0.08 |
1.28 |
0.00 |
0.99 |
0.01 |
0.03 |
Polyunsaturated fatty acids (g) |
2.16 |
0.18 |
0.63 |
0.04 |
0.05 |
3.20 |
0.01 |
1.37 |
0.08 |
0.07 |