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Nutrient Food Source Selector

Please select the nutrient you're interested in, whether you want the list ordered by nutrient %DV or nutrient density,
and click the submit button.
I realize we'll need better nutrient names but for now . . .

Order by:%DV Density


Columns are sorted by Density.

Floating Scale

Log Scale

Fixed 50% Scale

quality rule
excellent %DV>=75% OR Density>=7.6 AND %DV>=10%
very good 50%<=%DV<75% OR 3.4<=Density<7.6 AND 5%<=%DV<10%
good 25%<=%DV<50% OR 1.5<=Density<3.4 AND 2.5%<=%DV<5%

Food Serving Calories %DV dietaryfiber %DV Density quality
Cinnamon, Ground 2.00 tsp 11.8 0.6 2.5 9.9 17.0 very good
Greens, Turnip, Cooked 1.00 cup 28.8 1.4 5.0 20.2 14.2 excellent
Basil, Ground 2.00 tsp 7.5 0.4 1.2 4.8 13.0 good
Coriander, Seeds 2.00 tsp 9.9 0.5 1.4 5.6 11.5 very good
Oregano, Ground 2.00 tsp 9.2 0.5 1.3 5.1 11.3 very good
Raspberries, Fresh 1.00 cup 60.3 3.0 8.3 33.4 11.2 excellent
Thyme, Ground 2.00 tsp 7.9 0.4 1.1 4.3 11.1 good
Greens, Mustard, Boiled 1.00 cup 21.0 1.0 2.8 11.2 10.8 excellent
Rosemary, Dried 2.00 tsp 7.3 0.4 0.9 3.7 10.3 good
Spinach, Raw 1.00 cup 6.6 0.3 0.8 3.2 10.0 good
Lettuce, Romaine 2.00 cup 15.7 0.8 1.9 7.6 9.8 very good
Peppermint Leaves, Fresh 1.00 oz-wt 19.9 1.0 2.3 9.1 9.3 very good
Collard Greens, Boiled, Drained 1.00 cup 49.4 2.4 5.3 21.3 8.7 excellent
Broccoli, Raw 1.00 cup 19.9 1.0 2.1 8.5 8.7 very good
Cloves, Ground 2.00 tsp 14.2 0.7 1.5 6.1 8.7 very good
Celery, Raw 1.00 cup 19.2 0.9 2.0 8.2 8.6 very good
Sage 2.00 tsp 5.3 0.3 0.6 2.2 8.5 ?
Chard, Boiled 1.00 cup 35.0 1.7 3.7 14.7 8.5 excellent
Chili Peppers, Red, Dried 2.00 tsp 25.5 1.3 2.6 10.6 8.4 excellent
Pepper, Black 2.00 tsp 10.9 0.5 1.1 4.5 8.4 good
Fennel Bulb, Sliced, Raw 1.00 cup 27.0 1.3 2.7 10.8 8.1 excellent
Grapefruit 0.50 each 60.0 3.0 6.0 24.0 8.1 excellent
Cauliflower, Raw 1.00 cup 25.0 1.2 2.5 10.0 8.1 excellent
Cabbage, Raw 1.00 cup 22.3 1.1 2.0 8.2 7.5 very good
Parsley, Fresh 1.00 oz-wt 10.2 0.5 0.9 3.8 7.5 good
Green Snap/String Beans, Boiled 1.00 cup 43.8 2.2 4.0 16.0 7.4 very good
Eggplant, Boiled 1.00 cup 27.7 1.4 2.5 9.9 7.3 very good
Pepper, Cayenne, Dried 2.00 tsp 11.2 0.6 1.0 3.8 7.0 good
Strawberries, Fresh 1.00 cup 43.2 2.1 3.3 13.2 6.2 very good
Squash, Winter, All Varieties, Baked 1.00 cup 80.0 3.9 5.7 23.0 5.8 very good
Kale, Fresh, Boiled 1.00 cup 36.4 1.8 2.6 10.4 5.8 very good
Split Peas, Boiled 1.00 cup 231.3 11.4 16.3 65.1 5.7 very good
Squash, Summer, All Varieties 1.00 cup 36.0 1.8 2.5 10.1 5.7 very good
Carrots, Raw 1.00 cup 52.5 2.6 3.7 14.6 5.7 very good
Dill Seed 2.00 tsp 13.4 0.7 0.9 3.7 5.6 good
Lentils, Boiled 1.00 cup 229.7 11.3 15.6 62.6 5.5 very good
Bell Pepper, Green, Raw 1.00 cup 24.8 1.2 1.7 6.6 5.4 very good
Brussels Sprouts, Boiled 1.00 cup 60.8 3.0 4.1 16.2 5.4 very good
Asparagus, Boiled 1.00 cup 43.2 2.1 2.9 11.5 5.4 very good
Beans, Black, Boiled 1.00 cup 227.0 11.2 15.0 59.8 5.4 very good
Green Peas-Boiled 1.00 cup 134.4 6.6 8.8 35.2 5.3 very good
Beans, Pinto, Cooked 1.00 cup 234.3 11.5 14.7 58.8 5.1 very good
Cucumber, Raw 1.00 cup 13.5 0.7 0.8 3.3 5.0 good
Beans, Lima, Cooked 1.00 cup 216.2 10.7 13.2 52.6 4.9 very good
Turmeric, Ground 2.00 tsp 16.0 0.8 1.0 3.8 4.9 good
Seeds, Flax 0.25 cup 190.6 9.4 10.8 43.2 4.6 very good
Kiwifruit 1.00 each 46.4 2.3 2.6 10.3 4.5 very good
Wheat, Bulgur, Cooked 1.00 cup 151.1 7.4 8.2 32.8 4.4 very good
Tomato, Red, Raw, Ripe 1.00 cup 37.8 1.9 2.0 7.9 4.3 very good
Oranges 1.00 each 61.6 3.0 3.1 12.5 4.1 very good
Beans, Kidney, Cooked 1.00 cup 224.8 11.1 11.3 45.3 4.1 very good
Barley 1.00 cup 270.0 13.3 13.6 54.4 4.1 very good
Apricots, Raw 1.00 each 16.8 0.8 0.8 3.4 4.1 good
Blueberries, Fresh 1.00 cup 81.2 4.0 3.9 15.7 3.9 very good
Onions, Raw 1.00 cup 60.8 3.0 2.9 11.5 3.8 very good
Beans, Garbanzo (Chickpeas), Cooked 1.00 cup 269.0 13.2 12.5 49.8 3.8 very good
Papaya 1.00 each 118.6 5.8 5.5 21.9 3.7 very good
Apples 1.00 each 81.4 4.0 3.7 14.9 3.7 very good
Beets, Boiled 1.00 cup 74.8 3.7 3.4 13.6 3.7 very good
Beans, Navy, Cooked 1.00 cup 258.4 12.7 11.7 46.6 3.7 very good
Figs, Fresh 8.00 oz-wt 167.8 8.3 7.5 29.9 3.6 very good
Pear, Bartlett 1.00 each 97.9 4.8 4.0 15.9 3.3 good
Rye Cereal, Cream of, Cooked 1.00 cup 108.6 5.4 4.3 17.3 3.2 good
Soybeans, Cooked 1.00 cup 297.6 14.7 10.3 41.3 2.8 good
Yam, Dioscorea species, Cubes, Cooked 1.00 cup 157.8 7.8 5.3 21.2 2.7 good
Leeks, Boiled 0.50 cup 16.1 0.8 0.5 2.1 2.6 ?
Avocado, All Varieties 1.00 cup 235.1 11.6 7.3 29.2 2.5 good
Seeds, Mustard 2.00 tsp 35.0 1.7 1.1 4.3 2.5 good
Prunes, Dried 0.25 cup 101.6 5.0 3.0 12.1 2.4 good
Buckwheat Groats, Cooked 1.00 cup 154.6 7.6 4.5 18.2 2.4 good
Cumin, Seeds 1.00 tsp 7.5 0.4 0.2 0.9 2.4 ?
Ginger Root 1.00 oz-wt 19.6 1.0 0.6 2.3 2.4 ?
Sweet Potato, Peeled After Baking 1.00 cup 206.0 10.1 6.0 24.0 2.4 good
Mushrooms, Shiitake, Raw 8.00 oz-wt 87.2 4.3 2.5 10.0 2.3 good
Olives, Ripe 1.00 cup 154.6 7.6 4.3 17.2 2.3 good
Sea vegetables 1.50 tsp 1.1 0.1 0.0 0.1 2.3 ?
Oats, Whole Grain 1.00 cup 145.1 7.1 4.0 15.9 2.2 good
Plum 1.00 each 36.3 1.8 1.0 4.0 2.2 good
Mushrooms, Crimini, Raw 5.00 oz-wt 31.2 1.5 0.9 3.4 2.2 good
Miso (Soybean) 1.00 oz 70.8 3.5 1.9 7.4 2.1 good
Banana 1.00 each 108.6 5.3 2.8 11.3 2.1 good
Corn, Yellow, Boiled 1.00 cup 177.1 8.7 4.6 18.4 2.1 good
Pineapple 1.00 cup 76.0 3.7 1.9 7.4 2.0 good
Cantaloupe 1.00 cup 56.0 2.8 1.3 5.1 1.9 good
Potato, Baked, with Skin 1.00 cup 133.0 6.6 2.9 11.7 1.8 good
Seeds, Sesame 0.25 cup 206.3 10.2 4.2 17.0 1.7 good
Almonds 0.25 cup 205.2 10.1 4.2 16.8 1.7 good
Spelt WholeGrain Flour 2.00 oz-wt 189.0 9.3 3.8 15.1 1.6 good
Sunflower Seeds, Dried 0.25 cup 205.2 10.1 3.8 15.1 1.5 good
Lemons, Juice, Fresh 0.25 cup 15.3 0.8 0.3 1.0 1.3 ?
Rice, Long Grain Brown, Cooked 1.00 cup 216.4 10.7 3.5 14.0 1.3 ?
Quinoa, Dry 0.25 cup 158.9 7.8 2.5 10.0 1.3 ?
Watermelon 1.00 cup 48.6 2.4 0.8 3.0 1.3 ?
Peanuts, Raw 0.25 cup 207.0 10.2 3.1 12.4 1.2 ?
Grapes, Concord 1.00 cup 61.6 3.0 0.9 3.7 1.2 ?
Garlic 1.00 oz-wt 42.2 2.1 0.6 2.4 1.2 ?
Tamari (Soy Sauce) 1.00 tbs 10.8 0.5 0.2 0.6 1.1 ?
Raisins 0.25 cup 108.8 5.4 1.5 5.8 1.1 ?
Millet, Cooked 1.00 cup 285.6 14.1 3.1 12.5 0.9 ?
Nuts, Walnuts 0.25 cup 163.5 8.1 1.7 6.7 0.8 ?
Pumpkin Seeds, Dried 0.25 cup 186.7 9.2 1.4 5.4 0.6 ?
Nuts, Cashews, Raw 0.25 cup 196.6 9.7 1.0 4.1 0.4 ?
Tofu, Raw 4.00 oz-wt 86.2 4.2 0.3 1.4 0.3 ?
Honey 1.00 oz 128.8 6.3 0.1 0.3 0.1 ?
Blackstrap Cane Molasses 2.00 tsp 32.1 1.6 0.0 0.0 0.0 ?
Venison 4.00 oz-wt 179.2 8.8 0.0 0.0 0.0 ?
Chinook Salmon Fillet-Baked/Broiled 4.00 oz-wt 261.9 12.9 0.0 0.0 0.0 ?
Beef Tenderloin, Lean Broiled 4.00 oz-wt 240.4 11.8 0.0 0.0 0.0 ?
Maple Syrup 2.00 tsp 34.9 1.7 0.0 0.0 0.0 ?
Egg, Hen, Whole, Boiled 1.00 each 68.2 3.4 0.0 0.0 0.0 ?
Milk, Cow, 2% 1.00 cup 121.2 6.0 0.0 0.0 0.0 ?
Yogurt, Cow Milk, Low Fat 1.00 cup 209.3 10.3 0.0 0.0 0.0 ?
Mozzarella Cheese, Part Skim, Shredded 1.00 oz-wt 72.1 3.6 0.0 0.0 0.0 ?
Olive Oil, Extra Virgin 1.00 fl oz 252.0 12.4 0.0 0.0 0.0 ?
Liver, Calf 4.00 oz-wt 187.1 9.2 0.0 0.0 0.0 ?
Cane Juice, Evaporated 1.00 oz-wt 111.4 5.5 0.0 0.0 0.0 ?
Lamb, Loin, Roasted 4.00 oz-wt 229.1 11.3 0.0 0.0 0.0 ?
Snapper, Baked 4.00 oz-wt 145.2 7.2 0.0 0.0 0.0 ?
Halibut, Baked/Broiled 4.00 oz-wt 158.8 7.8 0.0 0.0 0.0 ?
Scallops, Baked, Broiled 4.00 oz-wt 151.7 7.5 0.0 0.0 0.0 ?
Shrimp, MixedSpecies, Steamed, Boiled 4.00 oz-wt 112.3 5.5 0.0 0.0 0.0 ?
Chicken Breast, Roasted 4.00 oz-wt 223.4 11.0 0.0 0.0 0.0 ?
Milk, Goat 1.00 cup 167.9 8.3 0.0 0.0 0.0 ?
Turkey Breast, Roasted 4.00 oz-wt 214.3 10.6 0.0 0.0 0.0 ?
Tempeh, Cooked 4.00 oz-wt 223.4 11.0 0.0 0.0 0.0 ?
Cod, Pacific, Fillet, Baked, Broiled 4.00 oz-wt 119.1 5.9 0.0 0.0 0.0 ?
Tuna, Yellowfin, Baked/Broiled 4.00 oz-wt 157.6 7.8 0.0 0.0 0.0 ?

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