Comparison guide · 01
Why the portion changes the comparison
A worked example with almonds and broccoli: compare equal weights, then compare the amounts you might actually put on a plate.
Compare the food.
Explore protein, fibre, vitamins and minerals in everyday plant foods. Compare equal weights or enter your own portions, with a source for every number.
60 foods with linked USDA records · Raw and cooked foods labelled separately · How to read these numbers · View the league table →
Put two foods side by side
Start with lentils & chickpeas
Choose the preparation you actually eat. The portion weights below are examples, not serving recommendations.
Boiled, no added salt
Boiled, no added salt
| Nutrient | Lentils · 100 g | Chickpeas · 100 g |
|---|---|---|
| aria-label="164 kcal, higher amount" | 116 kcal | 164 kcal |
| 9.02 g | 8.86 g | |
| 7.9 g | 7.6 g | |
| 1.5 mg | 1.3 mg | |
| aria-label="1 µg, higher amount" | 0 µg | 1 µg |
| aria-label="4 µg, higher amount" | 1.7 µg | 4 µg |
| 181 µg | 172 µg | |
| 3.33 mg | 2.89 mg | |
| aria-label="48 mg, higher amount" | 36 mg | 48 mg |
| 369 mg | 291 mg | |
| aria-label="49 mg, higher amount" | 19 mg | 49 mg |
| aria-label="1.53 mg, higher amount" | 1.27 mg | 1.53 mg |
Equal weights make a consistent starting point. Your own portion may change which food supplies more of a nutrient.
Lentils: USDA FDC 172421 · Chickpeas: USDA FDC 173757
Make sense of the comparison
All guides →Comparison guide · 02
Lentils vs chickpeas: compare the cooked food
See the protein, fibre and energy differences in equal cooked portions, and how changing the amount changes the result.
Comparison guide · 03
Spinach vs broccoli: read beyond one nutrient
An equal-weight comparison of two raw vegetables shows why there is no single winner for every nutrient.
Explore the food catalogue
Data & limitationsOpen a food to see its nutrients and exact source. Sorting by one nutrient compares amounts per 100 g; it does not rank overall healthfulness.
60 foods · values per 100 g
-
Almonds Raw
USDA record: Nuts, almonds. All amounts below are per 100 g edible portion.
- Energy
- 579 kcal
- Protein
- 21.2 g
- Fibre
- 12.5 g
- Vitamin C
- 0 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 0 µg
- Folate, total
- 44 µg
- Iron
- 3.71 mg
- Magnesium
- 270 mg
- Potassium
- 733 mg
- Calcium
- 269 mg
- Zinc
- 3.12 mg
-
Apple Raw
USDA record: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program). All amounts below are per 100 g edible portion.
- Energy
- 52 kcal
- Protein
- 0.26 g
- Fibre
- 2.4 g
- Vitamin C
- 4.6 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 2.2 µg
- Folate, total
- 3 µg
- Iron
- 0.12 mg
- Magnesium
- 5 mg
- Potassium
- 107 mg
- Calcium
- 6 mg
- Zinc
- 0.04 mg
-
Apricot Raw
USDA record: Apricots, raw. All amounts below are per 100 g edible portion.
- Energy
- 48 kcal
- Protein
- 1.4 g
- Fibre
- 2 g
- Vitamin C
- 10 mg
- Vitamin A (RAE)
- 96 µg
- Vitamin K
- 3.3 µg
- Folate, total
- 9 µg
- Iron
- 0.39 mg
- Magnesium
- 10 mg
- Potassium
- 259 mg
- Calcium
- 13 mg
- Zinc
- 0.2 mg
-
Asparagus Raw
USDA record: Asparagus, raw. All amounts below are per 100 g edible portion.
- Energy
- 20 kcal
- Protein
- 2.2 g
- Fibre
- 2.1 g
- Vitamin C
- 5.6 mg
- Vitamin A (RAE)
- 38 µg
- Vitamin K
- 41.6 µg
- Folate, total
- 52 µg
- Iron
- 2.14 mg
- Magnesium
- 14 mg
- Potassium
- 202 mg
- Calcium
- 24 mg
- Zinc
- 0.54 mg
-
Avocado Raw
USDA record: Avocados, raw, all commercial varieties. All amounts below are per 100 g edible portion.
- Energy
- 160 kcal
- Protein
- 2 g
- Fibre
- 6.7 g
- Vitamin C
- 10 mg
- Vitamin A (RAE)
- 7 µg
- Vitamin K
- 21 µg
- Folate, total
- 81 µg
- Iron
- 0.55 mg
- Magnesium
- 29 mg
- Potassium
- 485 mg
- Calcium
- 12 mg
- Zinc
- 0.64 mg
-
Banana Raw
USDA record: Bananas, raw. All amounts below are per 100 g edible portion.
- Energy
- 89 kcal
- Protein
- 1.09 g
- Fibre
- 2.6 g
- Vitamin C
- 8.7 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 0.5 µg
- Folate, total
- 20 µg
- Iron
- 0.26 mg
- Magnesium
- 27 mg
- Potassium
- 358 mg
- Calcium
- 5 mg
- Zinc
- 0.15 mg
-
Beetroot Raw
USDA record: Beets, raw. All amounts below are per 100 g edible portion.
- Energy
- 43 kcal
- Protein
- 1.61 g
- Fibre
- 2.8 g
- Vitamin C
- 4.9 mg
- Vitamin A (RAE)
- 2 µg
- Vitamin K
- 0.2 µg
- Folate, total
- 109 µg
- Iron
- 0.8 mg
- Magnesium
- 23 mg
- Potassium
- 325 mg
- Calcium
- 16 mg
- Zinc
- 0.35 mg
-
Black beans Boiled, no added salt
USDA record: Beans, black, mature seeds, cooked, boiled, without salt. All amounts below are per 100 g edible portion.
- Energy
- 132 kcal
- Protein
- 8.86 g
- Fibre
- 8.7 g
- Vitamin C
- 0 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 3.3 µg
- Folate, total
- 149 µg
- Iron
- 2.1 mg
- Magnesium
- 70 mg
- Potassium
- 355 mg
- Calcium
- 27 mg
- Zinc
- 1.12 mg
-
Blackberries Raw
USDA record: Blackberries, raw. All amounts below are per 100 g edible portion.
- Energy
- 43 kcal
- Protein
- 1.39 g
- Fibre
- 5.3 g
- Vitamin C
- 21 mg
- Vitamin A (RAE)
- 11 µg
- Vitamin K
- 19.8 µg
- Folate, total
- 25 µg
- Iron
- 0.62 mg
- Magnesium
- 20 mg
- Potassium
- 162 mg
- Calcium
- 29 mg
- Zinc
- 0.53 mg
-
Blueberries Raw
USDA record: Blueberries, raw. All amounts below are per 100 g edible portion.
- Energy
- 57 kcal
- Protein
- 0.74 g
- Fibre
- 2.4 g
- Vitamin C
- 9.7 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 19.3 µg
- Folate, total
- 6 µg
- Iron
- 0.28 mg
- Magnesium
- 6 mg
- Potassium
- 77 mg
- Calcium
- 6 mg
- Zinc
- 0.16 mg
-
Broccoli Raw
USDA record: Broccoli, raw. All amounts below are per 100 g edible portion.
- Energy
- 34 kcal
- Protein
- 2.82 g
- Fibre
- 2.6 g
- Vitamin C
- 89.2 mg
- Vitamin A (RAE)
- 31 µg
- Vitamin K
- 102 µg
- Folate, total
- 63 µg
- Iron
- 0.73 mg
- Magnesium
- 21 mg
- Potassium
- 316 mg
- Calcium
- 47 mg
- Zinc
- 0.41 mg
-
Cabbage Raw
USDA record: Cabbage, raw. All amounts below are per 100 g edible portion.
- Energy
- 25 kcal
- Protein
- 1.28 g
- Fibre
- 2.5 g
- Vitamin C
- 36.6 mg
- Vitamin A (RAE)
- 5 µg
- Vitamin K
- 76 µg
- Folate, total
- 43 µg
- Iron
- 0.47 mg
- Magnesium
- 12 mg
- Potassium
- 170 mg
- Calcium
- 40 mg
- Zinc
- 0.18 mg
-
Carrot Raw
USDA record: Carrots, raw. All amounts below are per 100 g edible portion.
- Energy
- 41 kcal
- Protein
- 0.93 g
- Fibre
- 2.8 g
- Vitamin C
- 5.9 mg
- Vitamin A (RAE)
- 835 µg
- Vitamin K
- 13.2 µg
- Folate, total
- 19 µg
- Iron
- 0.3 mg
- Magnesium
- 12 mg
- Potassium
- 320 mg
- Calcium
- 33 mg
- Zinc
- 0.24 mg
-
Cashews Raw
USDA record: Nuts, cashew nuts, raw. All amounts below are per 100 g edible portion.
- Energy
- 553 kcal
- Protein
- 18.2 g
- Fibre
- 3.3 g
- Vitamin C
- 0.5 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 34.1 µg
- Folate, total
- 25 µg
- Iron
- 6.68 mg
- Magnesium
- 292 mg
- Potassium
- 660 mg
- Calcium
- 37 mg
- Zinc
- 5.78 mg
-
Cauliflower Raw
USDA record: Cauliflower, raw. All amounts below are per 100 g edible portion.
- Energy
- 25 kcal
- Protein
- 1.92 g
- Fibre
- 2 g
- Vitamin C
- 48.2 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 15.5 µg
- Folate, total
- 57 µg
- Iron
- 0.42 mg
- Magnesium
- 15 mg
- Potassium
- 299 mg
- Calcium
- 22 mg
- Zinc
- 0.27 mg
-
Celery Raw
USDA record: Celery, raw. All amounts below are per 100 g edible portion.
- Energy
- 14 kcal
- Protein
- 0.69 g
- Fibre
- 1.6 g
- Vitamin C
- 3.1 mg
- Vitamin A (RAE)
- 22 µg
- Vitamin K
- 29.3 µg
- Folate, total
- 36 µg
- Iron
- 0.2 mg
- Magnesium
- 11 mg
- Potassium
- 260 mg
- Calcium
- 40 mg
- Zinc
- 0.13 mg
-
Chia seeds Dried
USDA record: Seeds, chia seeds, dried. All amounts below are per 100 g edible portion.
- Energy
- 486 kcal
- Protein
- 16.5 g
- Fibre
- 34.4 g
- Vitamin C
- 1.6 mg
- Vitamin A (RAE)
- Not reported
- Vitamin K
- Not reported
- Folate, total
- 49 µg
- Iron
- 7.72 mg
- Magnesium
- 335 mg
- Potassium
- 407 mg
- Calcium
- 631 mg
- Zinc
- 4.58 mg
-
Chickpeas Boiled, no added salt
USDA record: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. All amounts below are per 100 g edible portion.
- Energy
- 164 kcal
- Protein
- 8.86 g
- Fibre
- 7.6 g
- Vitamin C
- 1.3 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 4 µg
- Folate, total
- 172 µg
- Iron
- 2.89 mg
- Magnesium
- 48 mg
- Potassium
- 291 mg
- Calcium
- 49 mg
- Zinc
- 1.53 mg
-
Cucumber Raw
USDA record: Cucumber, with peel, raw. All amounts below are per 100 g edible portion.
- Energy
- 15 kcal
- Protein
- 0.65 g
- Fibre
- 0.5 g
- Vitamin C
- 2.8 mg
- Vitamin A (RAE)
- 5 µg
- Vitamin K
- 16.4 µg
- Folate, total
- 7 µg
- Iron
- 0.28 mg
- Magnesium
- 13 mg
- Potassium
- 147 mg
- Calcium
- 16 mg
- Zinc
- 0.2 mg
-
Edamame Prepared from frozen
USDA record: Edamame, frozen, prepared. All amounts below are per 100 g edible portion.
- Energy
- 121 kcal
- Protein
- 11.9 g
- Fibre
- 5.2 g
- Vitamin C
- 6.1 mg
- Vitamin A (RAE)
- 15 µg
- Vitamin K
- 26.7 µg
- Folate, total
- 311 µg
- Iron
- 2.27 mg
- Magnesium
- 64 mg
- Potassium
- 436 mg
- Calcium
- 63 mg
- Zinc
- 1.37 mg
-
Firm tofu (calcium-set) Firm, calcium sulfate-set
USDA record: Tofu, raw, firm, prepared with calcium sulfate. All amounts below are per 100 g edible portion.
- Energy
- 144 kcal
- Protein
- 17.3 g
- Fibre
- 2.3 g
- Vitamin C
- 0.2 mg
- Vitamin A (RAE)
- Not reported
- Vitamin K
- Not reported
- Folate, total
- 29 µg
- Iron
- 2.66 mg
- Magnesium
- 58 mg
- Potassium
- 237 mg
- Calcium
- 683 mg
- Zinc
- 1.57 mg
-
Flaxseed Dried
USDA record: Seeds, flaxseed. All amounts below are per 100 g edible portion.
- Energy
- 534 kcal
- Protein
- 18.3 g
- Fibre
- 27.3 g
- Vitamin C
- 0.6 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 4.3 µg
- Folate, total
- 87 µg
- Iron
- 5.73 mg
- Magnesium
- 392 mg
- Potassium
- 813 mg
- Calcium
- 255 mg
- Zinc
- 4.34 mg
-
Grapes Raw
USDA record: Grapes, red or green (European type, such as Thompson seedless), raw. All amounts below are per 100 g edible portion.
- Energy
- 69 kcal
- Protein
- 0.72 g
- Fibre
- 0.9 g
- Vitamin C
- 3.2 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 14.6 µg
- Folate, total
- 2 µg
- Iron
- 0.36 mg
- Magnesium
- 7 mg
- Potassium
- 191 mg
- Calcium
- 10 mg
- Zinc
- 0.07 mg
-
Green beans Boiled, no added salt
USDA record: Beans, snap, green, cooked, boiled, drained, without salt. All amounts below are per 100 g edible portion.
- Energy
- 35 kcal
- Protein
- 1.89 g
- Fibre
- 3.2 g
- Vitamin C
- 9.7 mg
- Vitamin A (RAE)
- 32 µg
- Vitamin K
- 47.9 µg
- Folate, total
- 33 µg
- Iron
- 0.65 mg
- Magnesium
- 18 mg
- Potassium
- 146 mg
- Calcium
- 44 mg
- Zinc
- 0.25 mg
-
Green peas Boiled, no added salt
USDA record: Peas, green, cooked, boiled, drained, without salt. All amounts below are per 100 g edible portion.
- Energy
- 84 kcal
- Protein
- 5.36 g
- Fibre
- 5.5 g
- Vitamin C
- 14.2 mg
- Vitamin A (RAE)
- 40 µg
- Vitamin K
- 25.9 µg
- Folate, total
- 63 µg
- Iron
- 1.54 mg
- Magnesium
- 39 mg
- Potassium
- 271 mg
- Calcium
- 27 mg
- Zinc
- 1.19 mg
-
Green pepper Raw
USDA record: Peppers, sweet, green, raw. All amounts below are per 100 g edible portion.
- Energy
- 20 kcal
- Protein
- 0.86 g
- Fibre
- 1.7 g
- Vitamin C
- 80.4 mg
- Vitamin A (RAE)
- 18 µg
- Vitamin K
- 7.4 µg
- Folate, total
- 10 µg
- Iron
- 0.34 mg
- Magnesium
- 10 mg
- Potassium
- 175 mg
- Calcium
- 10 mg
- Zinc
- 0.13 mg
-
Guava Raw
USDA record: Guavas, common, raw. All amounts below are per 100 g edible portion.
- Energy
- 68 kcal
- Protein
- 2.55 g
- Fibre
- 5.4 g
- Vitamin C
- 228 mg
- Vitamin A (RAE)
- 31 µg
- Vitamin K
- 2.6 µg
- Folate, total
- 49 µg
- Iron
- 0.26 mg
- Magnesium
- 22 mg
- Potassium
- 417 mg
- Calcium
- 18 mg
- Zinc
- 0.23 mg
-
Hazelnuts Raw
USDA record: Nuts, hazelnuts or filberts. All amounts below are per 100 g edible portion.
- Energy
- 628 kcal
- Protein
- 15 g
- Fibre
- 9.7 g
- Vitamin C
- 6.3 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 14.2 µg
- Folate, total
- 113 µg
- Iron
- 4.7 mg
- Magnesium
- 163 mg
- Potassium
- 680 mg
- Calcium
- 114 mg
- Zinc
- 2.45 mg
-
Kale Raw
USDA record: Kale, raw. All amounts below are per 100 g edible portion.
- Energy
- 35 kcal
- Protein
- 2.92 g
- Fibre
- 4.1 g
- Vitamin C
- 93.4 mg
- Vitamin A (RAE)
- 241 µg
- Vitamin K
- 390 µg
- Folate, total
- 62 µg
- Iron
- 1.6 mg
- Magnesium
- 33 mg
- Potassium
- 348 mg
- Calcium
- 254 mg
- Zinc
- 0.39 mg
-
Kiwi Raw
USDA record: Kiwifruit, green, raw. All amounts below are per 100 g edible portion.
- Energy
- 61 kcal
- Protein
- 1.14 g
- Fibre
- 3 g
- Vitamin C
- 92.7 mg
- Vitamin A (RAE)
- 4 µg
- Vitamin K
- 40.3 µg
- Folate, total
- 25 µg
- Iron
- 0.31 mg
- Magnesium
- 17 mg
- Potassium
- 312 mg
- Calcium
- 34 mg
- Zinc
- 0.14 mg
-
Lentils Boiled, no added salt
USDA record: Lentils, mature seeds, cooked, boiled, without salt. All amounts below are per 100 g edible portion.
- Energy
- 116 kcal
- Protein
- 9.02 g
- Fibre
- 7.9 g
- Vitamin C
- 1.5 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 1.7 µg
- Folate, total
- 181 µg
- Iron
- 3.33 mg
- Magnesium
- 36 mg
- Potassium
- 369 mg
- Calcium
- 19 mg
- Zinc
- 1.27 mg
-
Mango Raw
USDA record: Mangos, raw. All amounts below are per 100 g edible portion.
- Energy
- 60 kcal
- Protein
- 0.82 g
- Fibre
- 1.6 g
- Vitamin C
- 36.4 mg
- Vitamin A (RAE)
- 54 µg
- Vitamin K
- 4.2 µg
- Folate, total
- 43 µg
- Iron
- 0.16 mg
- Magnesium
- 10 mg
- Potassium
- 168 mg
- Calcium
- 11 mg
- Zinc
- 0.09 mg
-
Onion Raw
USDA record: Onions, raw. All amounts below are per 100 g edible portion.
- Energy
- 40 kcal
- Protein
- 1.1 g
- Fibre
- 1.7 g
- Vitamin C
- 7.4 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 0.4 µg
- Folate, total
- 19 µg
- Iron
- 0.21 mg
- Magnesium
- 10 mg
- Potassium
- 146 mg
- Calcium
- 23 mg
- Zinc
- 0.17 mg
-
Orange Raw
USDA record: Oranges, raw, all commercial varieties. All amounts below are per 100 g edible portion.
- Energy
- 47 kcal
- Protein
- 0.94 g
- Fibre
- 2.4 g
- Vitamin C
- 53.2 mg
- Vitamin A (RAE)
- 11 µg
- Vitamin K
- 0 µg
- Folate, total
- 30 µg
- Iron
- 0.1 mg
- Magnesium
- 10 mg
- Potassium
- 181 mg
- Calcium
- 40 mg
- Zinc
- 0.07 mg
-
Papaya Raw
USDA record: Papayas, raw. All amounts below are per 100 g edible portion.
- Energy
- 43 kcal
- Protein
- 0.47 g
- Fibre
- 1.7 g
- Vitamin C
- 60.9 mg
- Vitamin A (RAE)
- 47 µg
- Vitamin K
- 2.6 µg
- Folate, total
- 37 µg
- Iron
- 0.25 mg
- Magnesium
- 21 mg
- Potassium
- 182 mg
- Calcium
- 20 mg
- Zinc
- 0.08 mg
-
Peach Raw
USDA record: Peaches, yellow, raw. All amounts below are per 100 g edible portion.
- Energy
- 39 kcal
- Protein
- 0.91 g
- Fibre
- 1.5 g
- Vitamin C
- 6.6 mg
- Vitamin A (RAE)
- 16 µg
- Vitamin K
- 2.6 µg
- Folate, total
- 4 µg
- Iron
- 0.25 mg
- Magnesium
- 9 mg
- Potassium
- 190 mg
- Calcium
- 6 mg
- Zinc
- 0.17 mg
-
Peanuts Raw
USDA record: Peanuts, all types, raw. All amounts below are per 100 g edible portion.
- Energy
- 567 kcal
- Protein
- 25.8 g
- Fibre
- 8.5 g
- Vitamin C
- 0 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 0 µg
- Folate, total
- 240 µg
- Iron
- 4.58 mg
- Magnesium
- 168 mg
- Potassium
- 705 mg
- Calcium
- 92 mg
- Zinc
- 3.27 mg
-
Pear Raw
USDA record: Pears, raw. All amounts below are per 100 g edible portion.
- Energy
- 57 kcal
- Protein
- 0.36 g
- Fibre
- 3.1 g
- Vitamin C
- 4.3 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 4.4 µg
- Folate, total
- 7 µg
- Iron
- 0.18 mg
- Magnesium
- 7 mg
- Potassium
- 116 mg
- Calcium
- 9 mg
- Zinc
- 0.1 mg
-
Pecans Raw
USDA record: Nuts, pecans. All amounts below are per 100 g edible portion.
- Energy
- 691 kcal
- Protein
- 9.17 g
- Fibre
- 9.6 g
- Vitamin C
- 1.1 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 3.5 µg
- Folate, total
- 22 µg
- Iron
- 2.53 mg
- Magnesium
- 121 mg
- Potassium
- 410 mg
- Calcium
- 70 mg
- Zinc
- 4.53 mg
-
Pineapple Raw
USDA record: Pineapple, raw, all varieties. All amounts below are per 100 g edible portion.
- Energy
- 50 kcal
- Protein
- 0.54 g
- Fibre
- 1.4 g
- Vitamin C
- 47.8 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 0.7 µg
- Folate, total
- 18 µg
- Iron
- 0.29 mg
- Magnesium
- 12 mg
- Potassium
- 109 mg
- Calcium
- 13 mg
- Zinc
- 0.12 mg
-
Pistachios Raw
USDA record: Nuts, pistachio nuts, raw. All amounts below are per 100 g edible portion.
- Energy
- 560 kcal
- Protein
- 20.2 g
- Fibre
- 10.6 g
- Vitamin C
- 5.6 mg
- Vitamin A (RAE)
- 26 µg
- Vitamin K
- Not reported
- Folate, total
- 51 µg
- Iron
- 3.92 mg
- Magnesium
- 121 mg
- Potassium
- 1020 mg
- Calcium
- 105 mg
- Zinc
- 2.2 mg
-
Pomegranate Raw
USDA record: Pomegranates, raw. All amounts below are per 100 g edible portion.
- Energy
- 83 kcal
- Protein
- 1.67 g
- Fibre
- 4 g
- Vitamin C
- 10.2 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 16.4 µg
- Folate, total
- 38 µg
- Iron
- 0.3 mg
- Magnesium
- 12 mg
- Potassium
- 236 mg
- Calcium
- 10 mg
- Zinc
- 0.35 mg
-
Potato Boiled, no added salt
USDA record: Potatoes, boiled, cooked without skin, flesh, without salt. All amounts below are per 100 g edible portion.
- Energy
- 86 kcal
- Protein
- 1.71 g
- Fibre
- 1.8 g
- Vitamin C
- 7.4 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 2.2 µg
- Folate, total
- 9 µg
- Iron
- 0.31 mg
- Magnesium
- 20 mg
- Potassium
- 328 mg
- Calcium
- 8 mg
- Zinc
- 0.27 mg
-
Pumpkin seeds Dried
USDA record: Seeds, pumpkin and squash seed kernels, dried. All amounts below are per 100 g edible portion.
- Energy
- 559 kcal
- Protein
- 30.2 g
- Fibre
- 6 g
- Vitamin C
- 1.9 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 7.3 µg
- Folate, total
- 58 µg
- Iron
- 8.82 mg
- Magnesium
- 592 mg
- Potassium
- 809 mg
- Calcium
- 46 mg
- Zinc
- 7.81 mg
-
Radish Raw
USDA record: Radishes, raw. All amounts below are per 100 g edible portion.
- Energy
- 16 kcal
- Protein
- 0.68 g
- Fibre
- 1.6 g
- Vitamin C
- 14.8 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 1.3 µg
- Folate, total
- 25 µg
- Iron
- 0.34 mg
- Magnesium
- 10 mg
- Potassium
- 233 mg
- Calcium
- 25 mg
- Zinc
- 0.28 mg
-
Raspberries Raw
USDA record: Raspberries, raw. All amounts below are per 100 g edible portion.
- Energy
- 52 kcal
- Protein
- 1.2 g
- Fibre
- 6.5 g
- Vitamin C
- 26.2 mg
- Vitamin A (RAE)
- 2 µg
- Vitamin K
- 7.8 µg
- Folate, total
- 21 µg
- Iron
- 0.69 mg
- Magnesium
- 22 mg
- Potassium
- 151 mg
- Calcium
- 25 mg
- Zinc
- 0.42 mg
-
Red kidney beans Boiled, no added salt
USDA record: Beans, kidney, red, mature seeds, cooked, boiled, without salt. All amounts below are per 100 g edible portion.
- Energy
- 127 kcal
- Protein
- 8.67 g
- Fibre
- 7.4 g
- Vitamin C
- 1.2 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 8.4 µg
- Folate, total
- 130 µg
- Iron
- 2.94 mg
- Magnesium
- 45 mg
- Potassium
- 403 mg
- Calcium
- 28 mg
- Zinc
- 1.07 mg
-
Red pepper Raw
USDA record: Peppers, sweet, red, raw. All amounts below are per 100 g edible portion.
- Energy
- 26 kcal
- Protein
- 0.99 g
- Fibre
- 2.1 g
- Vitamin C
- 128 mg
- Vitamin A (RAE)
- 157 µg
- Vitamin K
- 4.9 µg
- Folate, total
- 46 µg
- Iron
- 0.43 mg
- Magnesium
- 12 mg
- Potassium
- 211 mg
- Calcium
- 7 mg
- Zinc
- 0.25 mg
-
Romaine lettuce Raw
USDA record: Lettuce, cos or romaine, raw. All amounts below are per 100 g edible portion.
- Energy
- 17 kcal
- Protein
- 1.23 g
- Fibre
- 2.1 g
- Vitamin C
- 4 mg
- Vitamin A (RAE)
- 436 µg
- Vitamin K
- 102 µg
- Folate, total
- 136 µg
- Iron
- 0.97 mg
- Magnesium
- 14 mg
- Potassium
- 247 mg
- Calcium
- 33 mg
- Zinc
- 0.23 mg
-
Sesame seeds Dried
USDA record: Seeds, sesame seeds, whole, dried. All amounts below are per 100 g edible portion.
- Energy
- 573 kcal
- Protein
- 17.7 g
- Fibre
- 11.8 g
- Vitamin C
- 0 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 0 µg
- Folate, total
- 97 µg
- Iron
- 14.6 mg
- Magnesium
- 351 mg
- Potassium
- 468 mg
- Calcium
- 975 mg
- Zinc
- 7.75 mg
-
Spinach Raw
USDA record: Spinach, raw. All amounts below are per 100 g edible portion.
- Energy
- 23 kcal
- Protein
- 2.86 g
- Fibre
- 2.2 g
- Vitamin C
- 28.1 mg
- Vitamin A (RAE)
- 469 µg
- Vitamin K
- 483 µg
- Folate, total
- 194 µg
- Iron
- 2.71 mg
- Magnesium
- 79 mg
- Potassium
- 558 mg
- Calcium
- 99 mg
- Zinc
- 0.53 mg
-
Strawberries Raw
USDA record: Strawberries, raw. All amounts below are per 100 g edible portion.
- Energy
- 32 kcal
- Protein
- 0.67 g
- Fibre
- 2 g
- Vitamin C
- 58.8 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 2.2 µg
- Folate, total
- 24 µg
- Iron
- 0.41 mg
- Magnesium
- 13 mg
- Potassium
- 153 mg
- Calcium
- 16 mg
- Zinc
- 0.14 mg
-
Sunflower seeds Dried
USDA record: Seeds, sunflower seed kernels, dried. All amounts below are per 100 g edible portion.
- Energy
- 584 kcal
- Protein
- 20.8 g
- Fibre
- 8.6 g
- Vitamin C
- 1.4 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 0 µg
- Folate, total
- 227 µg
- Iron
- 5.25 mg
- Magnesium
- 325 mg
- Potassium
- 645 mg
- Calcium
- 78 mg
- Zinc
- 5 mg
-
Sweet cherries Raw
USDA record: Cherries, sweet, raw. All amounts below are per 100 g edible portion.
- Energy
- 63 kcal
- Protein
- 1.06 g
- Fibre
- 2.1 g
- Vitamin C
- 7 mg
- Vitamin A (RAE)
- 3 µg
- Vitamin K
- 2.1 µg
- Folate, total
- 4 µg
- Iron
- 0.36 mg
- Magnesium
- 11 mg
- Potassium
- 222 mg
- Calcium
- 13 mg
- Zinc
- 0.07 mg
-
Sweet potato Baked, flesh only, no added salt
USDA record: Sweet potato, cooked, baked in skin, flesh, without salt. All amounts below are per 100 g edible portion.
- Energy
- 90 kcal
- Protein
- 2.01 g
- Fibre
- 3.3 g
- Vitamin C
- 19.6 mg
- Vitamin A (RAE)
- 961 µg
- Vitamin K
- 2.3 µg
- Folate, total
- 6 µg
- Iron
- 0.69 mg
- Magnesium
- 27 mg
- Potassium
- 475 mg
- Calcium
- 38 mg
- Zinc
- 0.32 mg
-
Tomato Raw
USDA record: Tomatoes, red, ripe, raw, year round average. All amounts below are per 100 g edible portion.
- Energy
- 18 kcal
- Protein
- 0.88 g
- Fibre
- 1.2 g
- Vitamin C
- 13.7 mg
- Vitamin A (RAE)
- 42 µg
- Vitamin K
- 7.9 µg
- Folate, total
- 15 µg
- Iron
- 0.27 mg
- Magnesium
- 11 mg
- Potassium
- 237 mg
- Calcium
- 10 mg
- Zinc
- 0.17 mg
-
Walnuts Raw
USDA record: Nuts, walnuts, english. All amounts below are per 100 g edible portion.
- Energy
- 654 kcal
- Protein
- 15.2 g
- Fibre
- 6.7 g
- Vitamin C
- 1.3 mg
- Vitamin A (RAE)
- 1 µg
- Vitamin K
- 2.7 µg
- Folate, total
- 98 µg
- Iron
- 2.91 mg
- Magnesium
- 158 mg
- Potassium
- 441 mg
- Calcium
- 98 mg
- Zinc
- 3.09 mg
-
Watermelon Raw
USDA record: Watermelon, raw. All amounts below are per 100 g edible portion.
- Energy
- 30 kcal
- Protein
- 0.61 g
- Fibre
- 0.4 g
- Vitamin C
- 8.1 mg
- Vitamin A (RAE)
- 28 µg
- Vitamin K
- 0.1 µg
- Folate, total
- 3 µg
- Iron
- 0.24 mg
- Magnesium
- 10 mg
- Potassium
- 112 mg
- Calcium
- 7 mg
- Zinc
- 0.1 mg
-
White beans Boiled, no added salt
USDA record: Beans, white, mature seeds, cooked, boiled, without salt. All amounts below are per 100 g edible portion.
- Energy
- 139 kcal
- Protein
- 9.73 g
- Fibre
- 6.3 g
- Vitamin C
- 0 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 3.5 µg
- Folate, total
- 81 µg
- Iron
- 3.7 mg
- Magnesium
- 63 mg
- Potassium
- 561 mg
- Calcium
- 90 mg
- Zinc
- 1.38 mg
-
White mushrooms Raw
USDA record: Mushrooms, white, raw. All amounts below are per 100 g edible portion.
- Energy
- 22 kcal
- Protein
- 3.09 g
- Fibre
- 1 g
- Vitamin C
- 2.1 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin K
- 0 µg
- Folate, total
- 17 µg
- Iron
- 0.5 mg
- Magnesium
- 9 mg
- Potassium
- 318 mg
- Calcium
- 3 mg
- Zinc
- 0.52 mg
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See where each number comes from
The catalogue uses a selected subset of USDA’s historical SR Legacy data. We show the record, preparation and units, and leave missing measurements as “Not reported”. We do not turn them into an antioxidant score or declare one food the healthiest.
Data imported 20 October 2026. The source dataset’s final release was April 2018; an import date does not mean a new laboratory analysis. See what changed · Report an issue