Nutrition, explained
59 nutrients explained — what each is, what it does, how much is needed and how much is in every millet and pseudo-cereal. 139 compounds measured across the grains, every one on a page, every line with its source.
Energy and the big three
ProteinProtein is made of chains of building blocks called amino acids, and every cell in the body contains protein.Read →Dietary fibreDietary fibre is the part of carbohydrate in plant foods that is not digested in the small intestine.Read →EnergyFood energy is the chemical energy held in food's carbohydrates, fats and proteins (and alcohol), which the body releaseRead →CarbohydrateCarbohydrates are a main nutrient in the diet. Foods contain three main types: sugars, starches and fibre.Read →FatDietary fat comes as 'invisible' fat inside plant and animal foods and as 'visible' added fats and cooking oils.Read →WaterWater is the major constituent of the human body.Read →
Carbohydrates, closer
Fats, closer
SFASaturated fatMUFAMonounsaturated fatPUFAPolyunsaturated fatω6Linoleic acid (omega-6)ω3Alpha-linolenic acid (omega-3)
Minerals
Trace elements
Vitamins
B1Thiamine (vitamin B1)B2Riboflavin (vitamin B2)B3Niacin (vitamin B3)B5Pantothenic acid (vitamin B5)B6Vitamin B6B7Biotin (vitamin B7)B9Folate (vitamin B9)CVitamin CEVitamin EKVitamin KβCBeta-carotene and other carotenoidsLuLutein and zeaxanthin
Amino acids
HisHistidineIleIsoleucineLeuLeucineLysLysineMetMethionine and cysteinePhePhenylalanine and tyrosineThrThreonineTrpTryptophanValValinePQAmino acids and protein quality
Plant compounds
PolyphenolsPolyphenols are plant compounds with very varied structures, each carrying one or more phenolic groups.Read →PhytosterolsPhytosterols (plant sterols and plant stanols) are plant compounds with a structure similar to cholesterol.Read →PhytatePhytate is also called phytic acid, inositol hexaphosphate or IP-6.Read →OxalateOxalate is a molecule that comes from plants and is also a toxic end-product of metabolism; it has no known physiologicaRead →SaponinsSaponins are made of a ring-shaped core (aglycone) joined to one or more sugar chains; they are found in most vegetablesRead →TanninsTannins are phenolic compounds with molecular weights above 500 daltons.Read →More in the grainEvery other compound the tables measure — organic acids, vitamin D2, choline and more.Read →