Zakudya za calorie
| Zipatso zouma | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| Nthochi zouma | 346 | 3.9 | 1.8 | 88.3 |
| Peyala zouma | 270 | 2.3 | 0.6 | 62.6 |
| mphesa | 281 | 2.3 | 0.5 | 65.8 |
| Nkhuyu | 257 | 3.1 | 0.8 | 57.9 |
| Ma apurikoti owuma | 232 | 5.2 | 0.3 | 51 |
| Ma currants owuma | 283 | 4.1 | 0.3 | 74.1 |
| madeti | 292 | 2.5 | 0.5 | 69.2 |
| nthuza | 256 | 2.3 | 0.7 | 57.5 |
| Wojambula | 216 | 3 | 0 | 54.5 |
| Galu anauka wouma | 284 | 3.4 | 1.4 | 48.3 |
| Maapulo zouma | 253 | 2.2 | 0.1 | 59 |
M'matawuni otsatirawa, mfundo zowunikira zomwe zimapitilira mavitamini (mchere) tsiku lililonse. Wodulira mzere pansi adawonetsera mitengo kuyambira 50% mpaka 100% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).
The mavitamini zipatso zouma:
| Zipatso zouma | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| Nthochi zouma | 12 mcg | 0.18 mg | 0.24 mg | 7 mg | 0.4 mg | 2.8 mg |
| Peyala zouma | 0 mcg | 0.03 mg | 0.1 mg | 8 mg | 0.4 mg | 1 mg |
| mphesa | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
| Nkhuyu | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
| Ma apurikoti owuma | 583 p | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
| Ma currants owuma | 4 mcg | 0.16 mg | 0.14 mg | 5 mg | 0.1 mg | 1.6 mg |
| madeti | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
| Wojambula | 167 mcg | 0.03 mg | 0.2 mg | 5 mg | 0 mg | 2.6 mg |
| nthuza | 10 p | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
| Galu anauka wouma | 817 p | 0.07 mg | 0.3 mg | 3.8 mg | 1.4 mg | |
| Maapulo zouma | 3 mg | 0.02 mg | 0.04 mg | 2 mg | 1 mg | 1.2 mg |
Mchere zili zipatso zouma:
| Zipatso zouma | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Nthochi zouma | 1491 mg | 22 mg | 108 mg | 74 mg | 3 mg | 1.2 p |
| Peyala zouma | 872 mg | 107 mg | 66 mg | 92 mg | 8 mg | 1.8 mcg |
| mphesa | 830 mg | 80 mg | 42 mg | 129 mg | 117 mg | 3 mg |
| Nkhuyu | 710 mg | 144 mg | 59 mg | 68 mg | 11 mg | 0.3 mcg |
| Ma apurikoti owuma | 1717 mg | 160 mg | 105 mg | 146 mg | 17 mg | 3.2 p |
| Ma currants owuma | 892 mg | 86 mg | 41 mg | 125 mg | 8 mg | 3.3 mcg |
| madeti | 370 mg | 65 mg | 69 mg | 56 mg | 32 mg | 1.5 ga |
| Wojambula | 2043 mg | 115 mg | 92 mg | 192 mg | 141 mg | 3 mg |
| nthuza | 864 | 80 mg | 102 mg | 83 mg | 10 mg | 3 mg |
| Galu anauka wouma | 50 mg | 60 mg | 17 mg | 17 mg | 11 mg | 3 mg |
| Maapulo zouma | 580 mg | 111 mg | 30 mg | 77 mg | 12 mg | 6 mcg |