Thursday, May 27, 2010

Grain and Potato Analysis

Sorry for the delay in posting this. I tried everything to convert the excel file with its formatting and nothing worked. Argh!  Here is some of the information I compiled:

Grain and Potato Analysis

                                               carb/fiber ratio      ranking
amaranth                                            9.2               7
barley pearled                                     7.3               3
brown basmati rice                             11.3              8
brown medium grain                           11.5              9
bulgur                                                  4.3               1
millet                                                  20.5             12
sorghum                                             11.9             10
teff                                                      n/a            13
quinoa                                                 7.8               5
potato, baked with skin                        9.0              6
potato, baked skin removed                13.0            11
sweet potato, baked with skin               5.9              2
sweet potato, boiled skin removed        7.3              3

information came from Nutrition Data
All measures are for cooked items except the sorghum

If anyone wants the full chart in excel with calories, protein and fiber send me an email and I will forward it to you. It was difficult to read when I tried to include all the information here.

I was not surpised that bulgur did so well but the sweet potatoes did better than I thought and they include beta carotene.  The teff contained no grams of fiber which I did not expect.  Dan's beloved millet was also very low in fiber.  Overall I think it is important to eat a variety of grains and starches. But I will be using more bulgur, sweet potatoes and barley now.


  1. I found this very informative!
    Talk to you soon! B

  2. Well darn - I had hoped the jpg conversion would work out.

  3. Brandi,

    I was frustrated that I couldn't post the entire table and have it be easy to read. But today has not been a good day all around. ;-)

    talk to you soon,

  4. Heather,

    I thought it would work too. I couldn't open it as a jpg here it kept auto converting to a pdf which wouldn't upload. Plus... I didn't have much patience today. ;-)


  5. I've always wanted to see a comparison of grains so I'm so happy you did! If you wouldn't mind, I would really appreciate if you could forward it to me. And about millet, I adore it, too. However, I've found that different brands have different fiber amounts listed. The one that I love is actually quite high in fiber. I think it has something to do with the way it is milled. Could you recommend any high fiber gluten free grains?

    Have a lovely day!

  6. Ali, thanks so much!

    Thanks goodness sweet potatoes are gluten free! :) I have been eating sweet potatoes about twice a week. :)
    Looks like all the gluten free grains did poorly. :( I guess
    quinoa will have to be added to my diet more often. I prefer rice, but I know I should try to mix it up.
    I am thankful for all your hard work. :)

  7. Mandiee,

    I tried to reply to your comment and it doesn't work. Send me an email at and I will get the excel to you in a few minutes.

    I am not well versed in gluten free foods and don't want to misspeak. I included the fiber content for each food in the excel file. Hopefully that will answer your question.

    Thanks for the tip on the millet, I had not heard that about milling. I will need to do a little research now since Dan loves it so.


  8. Naina,

    From a taste and texture perspective I prefer rice to quinoa too. But there will be more quinoa and less rice at our house now too.

    talk to you later,

  9. We tend to think "oh, wheat = evil" since so many people seem to have sensitivity these days. I plan on making tabouli next week and I'll wheat since it fares so well in the fiber department and we don't (thankfully) have any issues with gluten.


  10. very glad about the sweet potato:) love them. if you have time, id like the cal chart etc.

  11. Neca,

    I enjoy bulgur but I don't use it as often as I should. It has such a great texture. We don't have any issues tolerating it either.

    talk to you later,

  12. Michelle,

    It will be right there! I was happy about the sweet potato too.


  13. Sweet potatoes are actually dubbed the healthiest vegetable by a lot of sources. They're incredibly good for you and delicious to boot!

  14. Krystina,

    My comment on sweet potatoes was on in regard to the carb/fiber ratio. Sorry if that wasn't more clear.



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