FATSL

Minerals in selected food states

Values refer to the named edible food state per 100 g. Match species, variety, edible part and preparation before calculating your serving.

Composition of the selected records

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MetricEdible serving weightMass unit

Missing means not available, not zero. Total carbohydrate includes fiber; do not add it again. Water by mass is not liquid volume. Raw identifies the source state and does not recommend raw consumption.

Food and exact state	Selected metric per 100 g	In your weighed serving
Buckwheat groats, roasted, cooked Boiled roasted groats without additions; reference water content	7	7
White long-grain rice, cooked Regular unenriched rice cooked without salt; cooked edible weight	10	10
Bulgur, cooked Cooked bulgur with reference water content; count additions separately	10	10
Pearled barley, cooked Cooked pearled barley with reference water content; count additions separately	11	11
Millet, cooked, generic Cooked edible millet with reference water content; count milk and other additions separately	3	3
Oatmeal, cooked with water, without salt Regular and quick unenriched oats cooked with water without salt; not a mixture with milk	9	9
Quinoa, dry, generic Dry edible quinoa grain; generic record, not a specific colour or brand	47	47
Quinoa, cooked, generic Cooked edible quinoa with reference water content; count additions separately	17	17
Brown long-grain rice, cooked Cooked brown long-grain rice with reference water content; count milk, oil and other additions separately	3	3
Rice noodles, cooked Exact reference state: Rice noodles, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food.	4	4
Rice, white, medium-grain, cooked, unenriched Exact reference state: Rice, white, medium-grain, cooked, unenriched. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food.	3	3
Rice, white, short-grain, cooked, unenriched Exact reference state: Rice, white, short-grain, cooked, unenriched. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food.	1	1
Couscous, cooked Exact reference state: Couscous, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food.	8	8
Teff, cooked Exact reference state: Teff, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food.	49	49

Serving value = value per 100 g multiplied by edible serving grams / 100. Other metrics and their exact values:

Food	Calcium, Ca, mg	Iron, Fe, mg	Magnesium, Mg, mg	Phosphorus, P, mg	Potassium, K, mg	Sodium, Na, mg	Zinc, Zn, mg	Copper, Cu, mg	Fluoride, F, µg	Manganese, Mn, mg	Selenium, Se, µg
Buckwheat groats, roasted, cooked	7	0.8	51	70	88	4	0.61	0.146	not available	0.403	2.2
White long-grain rice, cooked	10	0.2	12	43	35	1	0.49	0.069	not available	0.472	7.5
Bulgur, cooked	10	0.96	32	40	68	5	0.57	0.075	not available	0.609	0.6
Pearled barley, cooked	11	1.33	22	54	93	3	0.82	0.105	not available	0.259	8.6
Millet, cooked, generic	3	0.63	44	100	62	2	0.91	0.161	not available	0.272	0.9
Oatmeal, cooked with water, without salt	9	0.9	27	77	70	4	1	0.074	71.6	0.58	5.4
Quinoa, dry, generic	47	4.57	197	457	563	5	3.1	0.59	not available	2.03	8.5
Quinoa, cooked, generic	17	1.49	64	152	172	7	1.09	0.192	not available	0.631	2.8
Brown long-grain rice, cooked	3	0.56	39	103	86	4	0.71	0.106	not available	0.974	5.8
Rice noodles, cooked	4	0.14	3	20	4	19	0.25	0.038	not available	0.114	4.5
Rice, white, medium-grain, cooked, unenriched	3	0.2	13	37	29	0	0.42	0.038	not available	0.377	not available
Rice, white, short-grain, cooked, unenriched	1	0.2	8	33	26	0	0.4	0.072	not available	0.357	not available
Couscous, cooked	8	0.38	8	22	58	5	0.26	0.041	not available	0.084	27.5
Teff, cooked	49	2.05	50	120	107	8	1.11	0.226	not available	2.86	not available

Continue with your own food

Match the edible part, preparation and nutrition basis. Use your own package or receipt when it describes the actual food. Missing values remain unknown.

Use a known label and weighed serving