| phala (zouma) | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| Buckwheat (mapiko) | 300 | 9.5 | 2.3 | 60.4 |
| Buckwheat (osagwedezeka) | 308 | 12.6 | 3.3 | 57.1 |
| Mbewu zikung'amba | 328 | 8.3 | 1.2 | 71 |
| semolina | 333 | 10.3 | 1 | 70.6 |
| oatmeal | 342 | 12.3 | 6.1 | 59.5 |
| Oat flakes Hercules | 352 | 12.3 | 6.2 | 61.8 |
| Ngale ya barele | 315 | 9.3 | 1.1 | 66.9 |
| tirigu | 329 | 11 | 1.2 | 68.5 |
| Fuko (the nation polished) | 342 | 11.5 | 3.3 | 66.5 |
| mpunga cereal (mpunga) | 333 | 7 | 1 | 74 |
| Balere | 313 | 10 | 1.3 | 65.4 |
M'matebulo otsatirawa, zowunikira, zomwe zimaposa 50% ya kuchuluka kwa vitamini (mineral). Wodulira mzere pansi adawonetsera mitengo kuyambira 30% mpaka 50% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).
Mavitamini omwe ali mumbewu youma:
| phala (zouma) | vitamini A | vitamini B1 | vitamini B2 | vitamini E | Vitamini PP |
| Buckwheat (mapiko) | 0 mcg | 0.42 mg | 0.17 mg | 0.6 mg | 3.8 mg |
| Buckwheat (osagwedezeka) | 2 mg | 0.43 mg | 0.2 mg | 0.8 mg | 4.2 mg |
| Mbewu zikung'amba | 33 mcg | 0.13 mg | 0.07 mg | 0.7 mg | 1.1 mg |
| semolina | 0 mcg | 0.14 mg | 0.04 mg | 1.5 mg | 1.2 mg |
| oatmeal | 0 mcg | 0.49 mg | 0.11 mg | 1.7 mg | 1.1 mg |
| Oat flakes Hercules | 0 mcg | 0.45 mg | 0.1 mg | 1.6 mg | 1 mg |
| Ngale ya barele | 0 mcg | 0.12 mg | 0.06 mg | 1.1 mg | 2 mg |
| tirigu | 0 mcg | 0.3 mg | 0.1 mg | 1.7 mg | 1.4 mg |
| Fuko (the nation polished) | 3 mg | 0.42 mg | 0.04 mg | 0.3 mg | 1.6 mg |
| mpunga cereal (mpunga) | 0 mcg | 0.08 mg | 0.04 mg | 0.4 mg | 1.6 mg |
| Balere | 0 mcg | 0.27 mg | 0.08 mg | 1.5 mg | 2.7 mg |
Maminolo mu chimanga chowuma:
| phala (zouma) | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Buckwheat (mapiko) | 320 mg | 20 mg | 150 mg | 253 mg | 3 mg | 4.9 p |
| Buckwheat (osagwedezeka) | 380 mg | 20 mg | 298 mg | 3 mg | 6.7 p | |
| Mbewu zikung'amba | 147 mg | 20 mg | 30 mg | 109 mg | 7 mg | 2.7 p |
| semolina | 130 mg | 20 mg | 18 mg | 85 mg | 3 mg | 1 p |
| oatmeal | 362 mg | 64 mg | 116 mg | 349 mg | 35 mg | 3.9 mcg |
| Oat flakes Hercules | 330 mg | 52 mg | 129 mg | 328 mg | 20 mg | 3.6 mcg |
| Ngale ya barele | 172 mg | 38 mg | 40 mg | 323 mg | 10 mg | 1.8 mcg |
| tirigu | 230 mg | 40 mg | 60 mg | 276 mg | 17 mg | 4.7 mcg |
| Fuko (the nation polished) | 211 mg | 27 mg | 83 mg | 233 mg | 10 mg | 2.7 p |
| mpunga cereal (mpunga) | 100 mg | 8 mg | 50 mg | 150 mg | 12 mg | 1 p |
| Balere | 205 mg | 80 mg | 50 mg | 343 mg | 15 mg | 1.8 mcg |