Nutrition Comparison
In the table below you can compare how much nutrients various foodstuff have, as a factor of the Recommended Dietary Allowances(i) (RDAs), per 2000 kcal of energy, which is close to an average persons daily need of energy. This is the easiest way to understand how much nutrients various foods have. The data comes from the US Department of Agriculture’s FoodData Central (https://fdc.nal.usda.gov) and has been recalculated from nutrients per 100 g.
As additional guiding, color green for “rich nutrition”, yellow for “medium nutrition” and gray for “poor nutrition”, have been added to applicable fields. The division of these categories has been decided at BottomUpHealth.net.
For many nutrients the optimal intakes are well above the RDAs, since the RDAs are like minimum requirements, to avoid apparent deficiency. In general, it’s good to eat more of the rich nutrition food and less of the poor nutrition food.
To view the nutrition columns, there’s an eye icon above the table to press, then scroll and select or deselect the nutrient columns of interest. There’s currently around 30 nutrient columns and 247 foodstuff included. The columns can be sorted ascending or descending by clicking once or twice on their headers. There are selectboxes above the table, if only some specific food categories want to be viewed.
Information(i) about the RDA values is located below the table.
Nutrition per 2000 kcal, as multiples of RDA
| Foodstuff |
|---|
| Alfalfa seeds, sprouted, raw |
| Almond milk, unsweetened, shelf stable |
| Almonds |
| Amaranth grain, cooked |
| Apples, raw, with skin |
| Apricots, dried, sulfured, uncooked |
| Apricots, raw |
| Artichokes, (globe or french), boiled, drained, without salt |
| Arugula, raw |
| Asparagus, boiled, drained |
| Avocados, raw, all commercial varieties |
| Bacon, cured, pork, pre-sliced, pan-fried |
| Bananas, raw |
| Basil, dried |
| Basil, fresh |
| Beans, black, mature seeds, boiled, without salt |
| Beans, kidney, all types, mature seeds, boiled, without salt |
| Beans, pinto, mature seeds, boiled, without salt |
| Beans, snap, green, boiled, drained, without salt |
| Beans, white, mature seeds, boiled, without salt |
| Beef tongue, simmered |
| Beef, chuck for stew, separable lean, braised |
| Beef, ground, 30% fat, crumbles, pan-browned |
| Beef, ground, 7% fat, crumbles, pan-browned |
| Beef, T-bone steak, bone-in, lean only, 1/8" fat, grilled |
| Beef, top sirloin, steak, separable lean only, 0" fat, broiled |
| Beer, light |
| Beer, regular, all |
| Beets, boiled, drained |
| BEN & JERRY'S, ICE CREAM, CHOCOLATE FUDGE BROWNIE |
| Blackberries, raw |
| Blueberries, raw |
| Brain, lamb, braised |
| Bratwurst, pork, beef, link |
| Bread, cracked-wheat |
| Bread, rye |
| Bread, wheat |
| Bread, whole-wheat, commercially prepared |
| Broccoli, boiled, drained, without salt |
| Broccoli, frozen, chopped, boiled, drained, without salt |
| Brussels sprouts, boiled, drained, without salt |
| Buckwheat flour, whole-groat |
| Bulgur, cooked |
| Bulgur, dry |
| Cabbage, kimchi |
| Cabbage, red, boiled, drained, without salt |
| Carrots, boiled, drained, without salt |
| Carrots, raw |
| Cashew nuts, raw |
| Catfish, channel, farmed, cooked, dry heat |
| Catsup |
| Cauliflower, boiled, drained, without salt |
| Celery, boiled, drained, without salt |
| Chanterelle, mushroom, raw |
| Cheerios, GENERAL MILLS |
| Cheese, brie |
| Cheese, cheddar |
| Cheese, feta |
| Cheese, mozzarella, whole milk |
| Cheese, swiss |
| Cheeseburger, double, with bun and condiments |
| Cherries, sweet, raw |
| Chia seeds, dried |
| Chicken nuggets, dark and white meat, precooked, frozen |
| Chicken, broilers or fryers, breast, meat only, fried |
| Chicken, broilers or fryers, meat only, roasted |
| Chickpea flour (besan) |
| Chickpeas, mature seeds, boiled, without salt |
| Chocolate, dark, 45- 59% cacao solids |
| Chocolate, dark, 70-85% cacao solids |
| Clam, mixed species, cooked, moist heat |
| Cocoa Crunch Corn Puff Cereal |
| Cocoa Pebbles, POST |
| Coconut cream, raw (liquid expressed from grated meat) |
| Coconut meat, raw |
| Cod, Atlantic, cooked, dry heat |
| Coffee, instant, sweetened, decaffeinated, non dairy creamer |
| Cola, fast-food cola |
| Cola, regular beverage |
| Coriander (cilantro) leaves, raw |
| Corn Flakes, RALSTON |
| Corn, sweet, yellow, boiled, drained, without salt |
| Cottage cheese, creamed, large or small curd |
| Couscous, cooked |
| Cowpeas/blackeyes, mature seeds, boiled, without salt |
| Cranberries, raw |
| Cream cheese |
| Cream, fluid, heavy whipping |
| Crisp Rice, RALSTON |
| Cucumber, peeled, raw |
| Cucumber, with peel, raw |
| Dates, deglet noor |
| Deer, roasted |
| Dill weed, fresh |
| Egg, white, raw, fresh |
| Egg, whole, hard-boiled |
| Egg, yolk, raw, fresh |
| Figs, dried, uncooked |
| Figs, raw |
| French fries, salt added in processing, frozen, oven heated |
| Froot Loops, KELLOGG'S |
| Frosted Flakes, MALT-O-MEAL |
| Garlic, raw |
| Ginger root, raw |
| Granola bars, hard, plain |
| Granola, Oats, Wheat and Honey, QUAKER |
| Grapefruit, raw, pink and red, all areas |
| Grapes, red or green (European type), raw |
| Hazelnuts or filberts |
| Herring, Atlantic, pickled |
| Honey Nut Scooters, MALT-O-MEAL |
| Horse, roasted |
| Hummus, commercial |
| Ice cream cookie sandwich |
| Ice creams, vanilla |
| Infant formula, ENFAMIL, with iron, powder, with ARA and DHA |
| Jackfruit, raw |
| Kale, boiled, drained, without salt |
| Kiwifruit, green, raw |
| Lamb leg, shank half, lean, 1/4" fat, roasted |
| Lamb leg, sirloin half, lean, 1/4" fat, roasted |
| Leeks, (bulb and lower leaf), boiled, drained, without salt |
| Lemon juice, raw |
| Lentils, mature seeds, boiled, without salt |
| Lettuce, iceberg (includes crisphead types), raw |
| Lime juice, raw |
| Liver, beef, braised |
| Lobster, northern, cooked, moist heat |
| Luncheon sausage, pork and beef |
| Mangos, raw |
| Mayonnaise, regular |
| Melons, cantaloupe, raw |
| Milk, 2% milkfat, with added vitamin A and D |
| Milk, chocolate beverage, hot cocoa, homemade |
| Milk, nonfat, with added vitamin A and D (fat free or skim) |
| Milk, whole, 3.25% milkfat, with added vitamin D |
| Millet, cooked |
| Mortadella, beef, pork |
| Mulberries, raw |
| Mung beans, mature seeds, boiled, without salt |
| Muslix Cereal 15.3oz, UNPREPARED, Kellogg's |
| Noodles, egg, unenriched, cooked, without added salt |
| Oats, regular and quick, unenriched, boiled, without salt |
| Octopus, common, cooked, moist heat |
| Olive oil, salad or cooking |
| Olives, ripe, canned (small-extra large) |
| Onions, boiled, drained, without salt |
| Orange juice, raw |
| Oranges, raw, navels |
| Oregano, dried |
| Ostrich, top loin, cooked |
| Papayas, raw |
| Parsley, fresh |
| Parsnips, boiled, drained, without salt |
| Pasta, cooked, enriched, without added salt |
| Pasta, whole-wheat, cooked |
| Pate, goose liver, smoked, canned |
| Pate, liver, not specified, canned |
| Peaches, yellow, raw |
| Peanut butter, smooth style, with salt |
| Peanuts, all types, dry-roasted, without salt |
| Pears, raw |
| Peas, green, boiled, drained, without salt |
| Peas, split, mature seeds, boiled, without salt |
| Pecans |
| Peppers, sweet, red, raw |
| Persimmons, japanese, raw |
| Pickles, cucumber, dill or kosher dill |
| Pineapple, raw, all varieties |
| Pistachio nuts, raw |
| Plums, dried (prunes), uncooked |
| Plums, raw |
| Pomegranates, raw |
| Popcorn, air-popped |
| Pork backribs, separable lean and fat, fresh, roasted |
| Pork leg (ham), rump half, lean, fresh, roasted |
| Portabella, mushroom, grilled |
| Potato chips, plain, salted |
| Potatoes, boiled, cooked in skin, flesh, without salt |
| Pretzels, hard, plain, salted |
| Puffed Rice, QUAKER |
| Puffed Wheat, QUAKER |
| Pumpkin and squash seed kernels, dried |
| Pumpkin, boiled, drained, without salt |
| Quinoa, cooked |
| Radishes, raw |
| Raisins, dark, seedless |
| Raisins, golden, seedless |
| Raspberries, raw |
| Rice Krispies Treats Squares, KELLOGG'S |
| Rice pudding ready-to-eat |
| Rice, brown, long-grain, cooked |
| Rice, white, glutinous, unenriched, cooked |
| Rice, white, long-grain, unenriched, cooked without salt |
| Roast beef, deli style, prepackaged, sliced |
| Rutabagas, boiled, drained, without salt |
| Rye flour, medium |
| Salad dressing, honey mustard, regular |
| Salad dressing, thousand island, commercial, regular |
| Salad dressing, thousand island, fat-free |
| Salmon, Atlantic, farmed, cooked, dry heat |
| Salmon, Atlantic, wild, cooked, dry heat |
| Seaweed, spirulina, dried |
| Seaweed, wakame, raw |
| Seeds, hemp seed, hulled |
| Sesame seeds, whole, dried |
| Shiitake, mushroom, cooked, without salt |
| Shrimp, mixed species, moist heat, may contain additives |
| Sorghum flour, whole-grain |
| Soy flour, defatted |
| Soy flour, full-fat, roasted |
| Soybeans, mature boiled, without salt |
| Soymilk, original and vanilla, with added Ca, vit. A and D |
| Spelt, cooked |
| Spinach, boiled, drained, without salt |
| Spinach, frozen, chopped or leaf, boiled, drained, without salt |
| Spinach, raw |
| Strawberries, raw |
| Sunflower seed kernels, dried |
| Sweet potato, boiled, without skin |
| Teff, cooked |
| Thyme, dried |
| Tofu, fried |
| Tomatoes, crushed, canned |
| Tomatoes, red, ripe, raw, year round average |
| Trout, rainbow, farmed, cooked, dry heat |
| Tuna, light, canned in water, drained, solids |
| Turkey, retail parts, drumstick, meat only, roasted |
| Turkey, whole, meat only, roasted |
| Turmeric, ground |
| Walnuts, english |
| Watercress, raw |
| Watermelon, raw |
| WEETABIX whole grain cereal |
| Wheat flour, white, all-purpose, enriched, unbleached |
| Wheat flour, whole-grain |
| Wheat, KAMUT khorasan, cooked |
| Whey, acid, dried |
| Whey, sweet, dried |
| White mushroom, boiled, drained, without salt |
| Wild rice, cooked |
| Wine, table, red |
| Wine, table, white |
| Yogurt, fruit variety, nonfat |
| Yogurt, Greek, plain, whole milk |
| Yogurt, plain, low fat |
| Yogurt, vanilla, low fat. |
(i) RDA is the daily amount of a nutrient that some experts have determined to meet the requirements of about 98% of the population, in each age and sex category. In the calculation for this table, the RDA values for adult women have been used, except for iron. These are the RDA values used: Fiber 28 g, Potassium 2600 mg, Sodium 1500 mg, Magnesium 320 mg, Calcium 1000 mg, Iron 8 mg, Vitamin K 90 µg, Vitamin C 75 mg, Vitamin A RAE 700 µg, Vitamin E (alpha-tocopherol) 15 mg, (Gamma-tocopherol 15 mg), Folate 400 µg, Thiamin (vit B1) 1.1 mg, Riboflavin (vit B2) 1.1 mg, Niacin (vit B3) 14 mg, Pantothenic acid (vit B5) 5 mg, Vitamin B6 1.3 mg, Vitamin B12 2.4 µg, Choline 425 mg, Vitamin D 15 µg, Selenium 55 µg, Zinc 8 mg, Phosphorus 700 mg, Copper 0.9 mg, Manganese 1.8 mg, Protein 46 g, Water 2700 g. The RDAs are not the same as the optimal amount of nutrients, as the optimal amount might in many cases be higher then the RDAs. It’s good to choose foods with rich nutrition compared to their energy content.