Quick Look - Grains

This is a quick look at the most nutrient dense foods
starting form the most to the least

GRAINS	FIBER	MAGNESIUM	B-6	ZINC	COPPER	IRON
Potato, with skin	þ	m	þ	ý	þ	þ
Quinoa	m	þ	ý	m	þ	þ
Macaroni or Spaghetti, whole wheat	þ	þ	m	m	þ	m
Amaranth	þ	þ	ý	m	þ	þ
Buckwheat Groats	þ	þ	m	m	þ	m
Spaghetti, spinach	---	þ	m	þ	þ	m
Bulgur	þ	þ	m	m	m	m
Barley, pearled	þ	m	m	m	m	þ
Wild Rice	þ	þ	þ	þ	m	m
Millet	m	þ	m	m	þ	m
Brown Rice	þ	þ	þ	m	m	ý
Triticale	þ	þ	ý	m	m	ý
Spaghetti	þ	m	ý	m	m	þ
Wheat Berries	þ	m	ý	m	m	m
Macaroni	m	m	ý	m	m	þ
Kamut	---	þ	ý	m	m	m
Oats, rolled	þ	m	ý	m	ý	m
Spelt	þ	þ	---	---	ý	m
White Rice, converted	ý	ý	ý	ý	m	m
Couscous	m	ý	ý	ý	ý	ý
White Rice, instant	ý	ý	ý	ý	m	m
Soba Noodles	---	ý	ý	ý	ý	ý
Corn Grits	ý	ý	ý	ý	ý	m