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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 folate %DV Density quality
Lettuce, Romaine 2.00 cup 15.7 0.8 152.0 38.0 49.2 excellent
Spinach, Raw 1.00 cup 6.6 0.3 58.3 14.6 44.8 excellent
Asparagus, Boiled 1.00 cup 43.2 2.1 262.8 65.7 30.9 excellent
Greens, Turnip, Cooked 1.00 cup 28.8 1.4 170.5 42.6 30.0 excellent
Greens, Mustard, Boiled 1.00 cup 21.0 1.0 102.8 25.7 24.8 excellent
Liver, Calf 4.00 oz-wt 187.1 9.2 860.7 215.2 23.3 excellent
Parsley, Fresh 1.00 oz-wt 10.2 0.5 43.1 10.8 21.4 excellent
Sea vegetables 1.50 tsp 1.1 0.1 4.5 1.1 21.1 ?
Collard Greens, Boiled, Drained 1.00 cup 49.4 2.4 176.7 44.2 18.2 excellent
Broccoli, Raw 1.00 cup 19.9 1.0 50.4 12.6 12.9 excellent
Cauliflower, Raw 1.00 cup 25.0 1.2 57.0 14.3 11.6 excellent
Beets, Boiled 1.00 cup 74.8 3.7 136.0 34.0 9.2 excellent
Celery, Raw 1.00 cup 19.2 0.9 33.6 8.4 8.9 very good
Cabbage, Raw 1.00 cup 22.3 1.1 38.3 9.6 8.7 very good
Peppermint Leaves, Fresh 1.00 oz-wt 19.9 1.0 32.3 8.1 8.3 very good
Lentils, Boiled 1.00 cup 229.7 11.3 358.0 89.5 7.9 excellent
Brussels Sprouts, Boiled 1.00 cup 60.8 3.0 93.6 23.4 7.8 excellent
Beans, Pinto, Cooked 1.00 cup 234.3 11.5 294.1 73.5 6.4 very good
Beans, Black, Boiled 1.00 cup 227.0 11.2 255.9 64.0 5.7 very good
Basil, Ground 2.00 tsp 7.5 0.4 8.2 2.1 5.6 ?
Beans, Garbanzo (Chickpeas), Cooked 1.00 cup 269.0 13.2 282.1 70.5 5.3 very good
Beans, Kidney, Cooked 1.00 cup 224.8 11.1 229.4 57.3 5.2 very good
Squash, Summer, All Varieties 1.00 cup 36.0 1.8 36.2 9.0 5.1 very good
Cucumber, Raw 1.00 cup 13.5 0.7 13.5 3.4 5.1 good
Thyme, Ground 2.00 tsp 7.9 0.4 7.8 2.0 5.0 ?
Beans, Navy, Cooked 1.00 cup 258.4 12.7 254.6 63.7 5.0 very good
Papaya 1.00 each 118.6 5.8 115.5 28.9 4.9 very good
Green Snap/String Beans, Boiled 1.00 cup 43.8 2.2 41.6 10.4 4.8 very good
Rosemary, Dried 2.00 tsp 7.3 0.4 6.8 1.7 4.7 ?
Oregano, Ground 2.00 tsp 9.2 0.5 8.2 2.1 4.6 ?
Fennel Bulb, Sliced, Raw 1.00 cup 27.0 1.3 23.5 5.9 4.4 very good
Bell Pepper, Green, Raw 1.00 cup 24.8 1.2 20.2 5.1 4.1 very good
Leeks, Boiled 0.50 cup 16.1 0.8 12.6 3.2 4.0 good
Green Peas-Boiled 1.00 cup 134.4 6.6 101.3 25.3 3.8 very good
Beans, Lima, Cooked 1.00 cup 216.2 10.7 156.2 39.1 3.7 very good
Squash, Winter, All Varieties, Baked 1.00 cup 80.0 3.9 57.4 14.3 3.6 very good
Tomato, Red, Raw, Ripe 1.00 cup 37.8 1.9 27.0 6.8 3.6 very good
Oranges 1.00 each 61.6 3.0 39.7 9.9 3.3 good
Mushrooms, Crimini, Raw 5.00 oz-wt 31.2 1.5 19.9 5.0 3.2 good
Strawberries, Fresh 1.00 cup 43.2 2.1 25.5 6.4 3.0 good
Seeds, Flax 0.25 cup 190.6 9.4 107.7 26.9 2.9 good
Split Peas, Boiled 1.00 cup 231.3 11.4 127.2 31.8 2.8 good
Raspberries, Fresh 1.00 cup 60.3 3.0 32.0 8.0 2.7 good
Lemons, Juice, Fresh 0.25 cup 15.3 0.8 7.9 2.0 2.6 ?
Eggplant, Boiled 1.00 cup 27.7 1.4 14.3 3.6 2.6 good
Onions, Raw 1.00 cup 60.8 3.0 30.4 7.6 2.5 good
Cantaloupe 1.00 cup 56.0 2.8 27.2 6.8 2.5 good
Kale, Fresh, Boiled 1.00 cup 36.4 1.8 17.3 4.3 2.4 good
Chard, Boiled 1.00 cup 35.0 1.7 15.1 3.8 2.2 good
Corn, Yellow, Boiled 1.00 cup 177.1 8.7 76.1 19.0 2.2 good
Peanuts, Raw 0.25 cup 207.0 10.2 87.5 21.9 2.1 good
Sunflower Seeds, Dried 0.25 cup 205.2 10.1 81.9 20.5 2.0 good
Avocado, All Varieties 1.00 cup 235.1 11.6 90.4 22.6 2.0 good
Pepper, Cayenne, Dried 2.00 tsp 11.2 0.6 3.8 0.9 1.7 ?
Carrots, Raw 1.00 cup 52.5 2.6 17.1 4.3 1.7 good
Soybeans, Cooked 1.00 cup 297.6 14.7 92.5 23.1 1.6 good
Tamari (Soy Sauce) 1.00 tbs 10.8 0.5 3.3 0.8 1.5 ?
Cloves, Ground 2.00 tsp 14.2 0.7 4.1 1.0 1.5 ?
Egg, Hen, Whole, Boiled 1.00 each 68.2 3.4 19.4 4.8 1.4 ?
Sweet Potato, Peeled After Baking 1.00 cup 206.0 10.1 45.2 11.3 1.1 ?
Wheat, Bulgur, Cooked 1.00 cup 151.1 7.4 32.8 8.2 1.1 ?
Pineapple 1.00 cup 76.0 3.7 16.4 4.1 1.1 ?
Banana 1.00 each 108.6 5.3 22.5 5.6 1.1 ?
Tofu, Raw 4.00 oz-wt 86.2 4.2 17.0 4.3 1.0 ?
Apricots, Raw 1.00 each 16.8 0.8 3.0 0.8 0.9 ?
Kiwifruit 1.00 each 46.4 2.3 8.1 2.0 0.9 ?
Seeds, Sesame 0.25 cup 206.3 10.2 34.8 8.7 0.9 ?
Ginger Root 1.00 oz-wt 19.6 1.0 3.2 0.8 0.8 ?
Seeds, Mustard 2.00 tsp 35.0 1.7 5.7 1.4 0.8 ?
Miso (Soybean) 1.00 oz 70.8 3.5 11.3 2.8 0.8 ?
Millet, Cooked 1.00 cup 285.6 14.1 45.6 11.4 0.8 ?
Buckwheat Groats, Cooked 1.00 cup 154.6 7.6 23.5 5.9 0.8 ?
Chinook Salmon Fillet-Baked/Broiled 4.00 oz-wt 261.9 12.9 39.7 9.9 0.8 ?
Nuts, Walnuts 0.25 cup 163.5 8.1 24.5 6.1 0.8 ?
Scallops, Baked, Broiled 4.00 oz-wt 151.7 7.5 20.9 5.2 0.7 ?
Yam, Dioscorea species, Cubes, Cooked 1.00 cup 157.8 7.8 21.8 5.4 0.7 ?
Quinoa, Dry 0.25 cup 158.9 7.8 20.8 5.2 0.7 ?
Lamb, Loin, Roasted 4.00 oz-wt 229.1 11.3 28.4 7.1 0.6 ?
Pear, Bartlett 1.00 each 97.9 4.8 12.1 3.0 0.6 ?
Yogurt, Cow Milk, Low Fat 1.00 cup 209.3 10.3 25.7 6.4 0.6 ?
Nuts, Cashews, Raw 0.25 cup 196.6 9.7 23.7 5.9 0.6 ?
Blueberries, Fresh 1.00 cup 81.2 4.0 9.3 2.3 0.6 ?
Cinnamon, Ground 2.00 tsp 11.8 0.6 1.3 0.3 0.6 ?
Turmeric, Ground 2.00 tsp 16.0 0.8 1.8 0.4 0.6 ?
Tempeh, Cooked 4.00 oz-wt 223.4 11.0 24.2 6.0 0.5 ?
Pumpkin Seeds, Dried 0.25 cup 186.7 9.2 19.8 5.0 0.5 ?
Milk, Cow, 2% 1.00 cup 121.2 6.0 12.4 3.1 0.5 ?
Potato, Baked, with Skin 1.00 cup 133.0 6.6 13.4 3.4 0.5 ?
Halibut, Baked/Broiled 4.00 oz-wt 158.8 7.8 15.7 3.9 0.5 ?
Figs, Fresh 8.00 oz-wt 167.8 8.3 13.6 3.4 0.4 ?
Cod, Pacific, Fillet, Baked, Broiled 4.00 oz-wt 119.1 5.9 9.1 2.3 0.4 ?
Watermelon 1.00 cup 48.6 2.4 3.3 0.8 0.3 ?
Oats, Whole Grain 1.00 cup 145.1 7.1 9.4 2.3 0.3 ?
Barley 1.00 cup 270.0 13.3 16.2 4.0 0.3 ?
Grapes, Concord 1.00 cup 61.6 3.0 3.6 0.9 0.3 ?
Almonds 0.25 cup 205.2 10.1 10.3 2.6 0.3 ?
Apples 1.00 each 81.4 4.0 3.9 1.0 0.2 ?
Snapper, Baked 4.00 oz-wt 145.2 7.2 6.6 1.6 0.2 ?
Rye Cereal, Cream of, Cooked 1.00 cup 108.6 5.4 4.6 1.1 0.2 ?
Pepper, Black 2.00 tsp 10.9 0.5 0.4 0.1 0.2 ?
Plum 1.00 each 36.3 1.8 1.5 0.4 0.2 ?
Rice, Long Grain Brown, Cooked 1.00 cup 216.4 10.7 7.8 2.0 0.2 ?
Shrimp, MixedSpecies, Steamed, Boiled 4.00 oz-wt 112.3 5.5 4.0 1.0 0.2 ?
Mozzarella Cheese, Part Skim, Shredded 1.00 oz-wt 72.1 3.6 2.5 0.6 0.2 ?
Beef Tenderloin, Lean Broiled 4.00 oz-wt 240.4 11.8 7.9 2.0 0.2 ?
Dill Seed 2.00 tsp 13.4 0.7 0.4 0.1 0.2 ?
Turkey Breast, Roasted 4.00 oz-wt 214.3 10.6 6.8 1.7 0.2 ?
Venison 4.00 oz-wt 179.2 8.8 5.3 1.3 0.2 ?
Cumin, Seeds 1.00 tsp 7.5 0.4 0.2 0.1 0.1 ?
Garlic 1.00 oz-wt 42.2 2.1 0.9 0.2 0.1 ?
Chicken Breast, Roasted 4.00 oz-wt 223.4 11.0 4.5 1.1 0.1 ?
Prunes, Dried 0.25 cup 101.6 5.0 1.6 0.4 0.1 ?
Tuna, Yellowfin, Baked/Broiled 4.00 oz-wt 157.6 7.8 2.3 0.6 0.1 ?
Raisins 0.25 cup 108.8 5.4 1.2 0.3 0.1 ?
Milk, Goat 1.00 cup 167.9 8.3 1.5 0.4 0.0 ?
Honey 1.00 oz 128.8 6.3 0.8 0.2 0.0 ?
Blackstrap Cane Molasses 2.00 tsp 32.1 1.6 0.1 0.0 0.0 ?
Sage 2.00 tsp 5.3 0.3 0.0 0.0 0.0 ?
Cane Juice, Evaporated 1.00 oz-wt 111.4 5.5 0.0 0.0 0.0 ?
Chili Peppers, Red, Dried 2.00 tsp 25.5 1.3 0.0 0.0 0.0 ?
Coriander, Seeds 2.00 tsp 9.9 0.5 0.0 0.0 0.0 ?
Maple Syrup 2.00 tsp 34.9 1.7 0.0 0.0 0.0 ?
Grapefruit 0.50 each 60.0 3.0 0.0 0.0 0.0 ?
Mushrooms, Shiitake, Raw 8.00 oz-wt 87.2 4.3 0.0 0.0 0.0 ?
Spelt WholeGrain Flour 2.00 oz-wt 189.0 9.3 0.0 0.0 0.0 ?
Olives, Ripe 1.00 cup 154.6 7.6 0.0 0.0 0.0 ?
Olive Oil, Extra Virgin 1.00 fl oz 252.0 12.4 0.0 0.0 0.0 ?

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