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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 iron %DV Density quality
Thyme, Ground 2.00 tsp 7.9 0.4 3.6 19.8 50.7 excellent
Cumin, Seeds 1.00 tsp 7.5 0.4 1.3 7.3 19.8 very good
Parsley, Fresh 1.00 oz-wt 10.2 0.5 1.8 9.8 19.4 very good
Basil, Ground 2.00 tsp 7.5 0.4 1.3 7.1 19.2 very good
Cinnamon, Ground 2.00 tsp 11.8 0.6 1.7 9.6 16.4 very good
Oregano, Ground 2.00 tsp 9.2 0.5 1.3 7.3 16.3 very good
Spinach, Raw 1.00 cup 6.6 0.3 0.8 4.6 14.0 good
Turmeric, Ground 2.00 tsp 16.0 0.8 1.9 10.4 13.2 excellent
Pepper, Black 2.00 tsp 10.9 0.5 1.2 6.9 12.9 very good
Chard, Boiled 1.00 cup 35.0 1.7 4.0 22.0 12.8 excellent
Rosemary, Dried 2.00 tsp 7.3 0.4 0.6 3.6 9.9 good
Lettuce, Romaine 2.00 cup 15.7 0.8 1.2 6.8 8.8 very good
Sage 2.00 tsp 5.3 0.3 0.4 2.2 8.5 ?
Blackstrap Cane Molasses 2.00 tsp 32.1 1.6 2.4 13.3 8.4 excellent
Peppermint Leaves, Fresh 1.00 oz-wt 19.9 1.0 1.4 8.0 8.2 very good
Tofu, Raw 4.00 oz-wt 86.2 4.2 6.1 33.8 8.0 excellent
Sea vegetables 1.50 tsp 1.1 0.1 0.1 0.4 7.3 ?
Coriander, Seeds 2.00 tsp 9.9 0.5 0.6 3.1 6.4 good
Dill Seed 2.00 tsp 13.4 0.7 0.7 4.0 6.1 good
Greens, Mustard, Boiled 1.00 cup 21.0 1.0 1.0 5.4 5.3 very good
Mushrooms, Shiitake, Raw 8.00 oz-wt 87.2 4.3 3.6 19.9 4.6 very good
Greens, Turnip, Cooked 1.00 cup 28.8 1.4 1.1 6.4 4.5 very good
Tamari (Soy Sauce) 1.00 tbs 10.8 0.5 0.4 2.3 4.4 ?
Green Snap/String Beans, Boiled 1.00 cup 43.8 2.2 1.6 8.9 4.1 very good
Leeks, Boiled 0.50 cup 16.1 0.8 0.6 3.2 4.0 good
Kale, Fresh, Boiled 1.00 cup 36.4 1.8 1.2 6.5 3.6 very good
Broccoli, Raw 1.00 cup 19.9 1.0 0.6 3.4 3.5 good
Shrimp, MixedSpecies, Steamed, Boiled 4.00 oz-wt 112.3 5.5 3.5 19.4 3.5 very good
Brussels Sprouts, Boiled 1.00 cup 60.8 3.0 1.9 10.4 3.5 very good
Asparagus, Boiled 1.00 cup 43.2 2.1 1.3 7.3 3.4 very good
Soybeans, Cooked 1.00 cup 297.6 14.7 8.8 49.1 3.4 very good
Olives, Ripe 1.00 cup 154.6 7.6 4.4 24.7 3.2 good
Lentils, Boiled 1.00 cup 229.7 11.3 6.6 36.6 3.2 good
Venison 4.00 oz-wt 179.2 8.8 5.1 28.2 3.2 good
Cloves, Ground 2.00 tsp 14.2 0.7 0.4 2.2 3.2 ?
Pumpkin Seeds, Dried 0.25 cup 186.7 9.2 5.2 28.7 3.1 good
Seeds, Sesame 0.25 cup 206.3 10.2 5.2 29.1 2.9 good
Celery, Raw 1.00 cup 19.2 0.9 0.5 2.7 2.8 good
Quinoa, Dry 0.25 cup 158.9 7.8 3.9 21.8 2.8 good
Cabbage, Raw 1.00 cup 22.3 1.1 0.5 2.9 2.7 good
Fennel Bulb, Sliced, Raw 1.00 cup 27.0 1.3 0.6 3.6 2.7 good
Chili Peppers, Red, Dried 2.00 tsp 25.5 1.3 0.6 3.3 2.7 good
Beans, Kidney, Cooked 1.00 cup 224.8 11.1 5.2 28.9 2.6 good
Seeds, Mustard 2.00 tsp 35.0 1.7 0.8 4.2 2.4 good
Tomato, Red, Raw, Ripe 1.00 cup 37.8 1.9 0.8 4.5 2.4 good
Pepper, Cayenne, Dried 2.00 tsp 11.2 0.6 0.2 1.3 2.4 ?
Beans, Lima, Cooked 1.00 cup 216.2 10.7 4.5 24.9 2.3 good
Cucumber, Raw 1.00 cup 13.5 0.7 0.3 1.5 2.3 ?
Beans, Pinto, Cooked 1.00 cup 234.3 11.5 4.5 24.8 2.1 good
Green Peas-Boiled 1.00 cup 134.4 6.6 2.5 13.7 2.1 good
Mushrooms, Crimini, Raw 5.00 oz-wt 31.2 1.5 0.6 3.2 2.1 good
Squash, Summer, All Varieties 1.00 cup 36.0 1.8 0.7 3.6 2.0 good
Beets, Boiled 1.00 cup 74.8 3.7 1.3 7.4 2.0 good
Beans, Garbanzo (Chickpeas), Cooked 1.00 cup 269.0 13.2 4.7 26.3 2.0 good
Collard Greens, Boiled, Drained 1.00 cup 49.4 2.4 0.9 4.8 2.0 good
Cauliflower, Raw 1.00 cup 25.0 1.2 0.4 2.4 2.0 ?
Beans, Navy, Cooked 1.00 cup 258.4 12.7 4.5 25.1 2.0 good
Bell Pepper, Green, Raw 1.00 cup 24.8 1.2 0.4 2.3 1.9 ?
Beef Tenderloin, Lean Broiled 4.00 oz-wt 240.4 11.8 4.0 22.5 1.9 good
Beans, Black, Boiled 1.00 cup 227.0 11.2 3.6 20.1 1.8 good
Liver, Calf 4.00 oz-wt 187.1 9.2 3.0 16.5 1.8 good
Miso (Soybean) 1.00 oz 70.8 3.5 0.9 5.2 1.5 good
Strawberries, Fresh 1.00 cup 43.2 2.1 0.6 3.1 1.4 ?
Eggplant, Boiled 1.00 cup 27.7 1.4 0.4 1.9 1.4 ?
Seeds, Flax 0.25 cup 190.6 9.4 2.4 13.3 1.4 ?
Potato, Baked, with Skin 1.00 cup 133.0 6.6 1.7 9.2 1.4 ?
Lamb, Loin, Roasted 4.00 oz-wt 229.1 11.3 2.8 15.4 1.4 ?
Sunflower Seeds, Dried 0.25 cup 205.2 10.1 2.4 13.6 1.3 ?
Carrots, Raw 1.00 cup 52.5 2.6 0.6 3.4 1.3 ?
Raspberries, Fresh 1.00 cup 60.3 3.0 0.7 3.9 1.3 ?
Wheat, Bulgur, Cooked 1.00 cup 151.1 7.4 1.8 9.7 1.3 ?
Garlic 1.00 oz-wt 42.2 2.1 0.5 2.7 1.3 ?
Apricots, Raw 1.00 each 16.8 0.8 0.2 1.1 1.3 ?
Oats, Whole Grain 1.00 cup 145.1 7.1 1.6 8.8 1.2 ?
Split Peas, Boiled 1.00 cup 231.3 11.4 2.5 14.1 1.2 ?
Spelt WholeGrain Flour 2.00 oz-wt 189.0 9.3 2.0 11.3 1.2 ?
Tempeh, Cooked 4.00 oz-wt 223.4 11.0 2.4 13.4 1.2 ?
Nuts, Cashews, Raw 0.25 cup 196.6 9.7 2.1 11.4 1.2 ?
Prunes, Dried 0.25 cup 101.6 5.0 1.1 5.8 1.2 ?
Buckwheat Groats, Cooked 1.00 cup 154.6 7.6 1.3 7.4 1.0 ?
Squash, Winter, All Varieties, Baked 1.00 cup 80.0 3.9 0.7 3.8 1.0 ?
Peanuts, Raw 0.25 cup 207.0 10.2 1.7 9.3 0.9 ?
Barley 1.00 cup 270.0 13.3 2.1 11.6 0.9 ?
Egg, Hen, Whole, Boiled 1.00 each 68.2 3.4 0.5 2.9 0.9 ?
Halibut, Baked/Broiled 4.00 oz-wt 158.8 7.8 1.2 6.7 0.9 ?
Pineapple 1.00 cup 76.0 3.7 0.6 3.2 0.8 ?
Turkey Breast, Roasted 4.00 oz-wt 214.3 10.6 1.6 8.8 0.8 ?
Almonds 0.25 cup 205.2 10.1 1.5 8.4 0.8 ?
Ginger Root 1.00 oz-wt 19.6 1.0 0.1 0.8 0.8 ?
Raisins 0.25 cup 108.8 5.4 0.8 4.2 0.8 ?
Tuna, Yellowfin, Baked/Broiled 4.00 oz-wt 157.6 7.8 1.1 5.9 0.8 ?
Kiwifruit 1.00 each 46.4 2.3 0.3 1.7 0.8 ?
Avocado, All Varieties 1.00 cup 235.1 11.6 1.5 8.3 0.7 ?
Cantaloupe 1.00 cup 56.0 2.8 0.3 1.9 0.7 ?
Onions, Raw 1.00 cup 60.8 3.0 0.4 1.9 0.6 ?
Corn, Yellow, Boiled 1.00 cup 177.1 8.7 1.0 5.6 0.6 ?
Chicken Breast, Roasted 4.00 oz-wt 223.4 11.0 1.2 6.7 0.6 ?
Watermelon 1.00 cup 48.6 2.4 0.3 1.4 0.6 ?
Millet, Cooked 1.00 cup 285.6 14.1 1.5 8.4 0.6 ?
Cane Juice, Evaporated 1.00 oz-wt 111.4 5.5 0.6 3.2 0.6 ?
Figs, Fresh 8.00 oz-wt 167.8 8.3 0.8 4.7 0.6 ?
Rye Cereal, Cream of, Cooked 1.00 cup 108.6 5.4 0.5 2.9 0.6 ?
Maple Syrup 2.00 tsp 34.9 1.7 0.2 0.9 0.5 ?
Yam, Dioscorea species, Cubes, Cooked 1.00 cup 157.8 7.8 0.7 3.9 0.5 ?
Nuts, Walnuts 0.25 cup 163.5 8.1 0.7 4.1 0.5 ?
Sweet Potato, Peeled After Baking 1.00 cup 206.0 10.1 0.9 5.0 0.5 ?
Pear, Bartlett 1.00 each 97.9 4.8 0.4 2.3 0.5 ?
Grapes, Concord 1.00 cup 61.6 3.0 0.3 1.4 0.5 ?
Chinook Salmon Fillet-Baked/Broiled 4.00 oz-wt 261.9 12.9 1.0 5.7 0.4 ?
Rice, Long Grain Brown, Cooked 1.00 cup 216.4 10.7 0.8 4.6 0.4 ?
Banana 1.00 each 108.6 5.3 0.4 2.1 0.4 ?
Cod, Pacific, Fillet, Baked, Broiled 4.00 oz-wt 119.1 5.9 0.4 2.1 0.4 ?
Apples 1.00 each 81.4 4.0 0.3 1.4 0.3 ?
Blueberries, Fresh 1.00 cup 81.2 4.0 0.2 1.3 0.3 ?
Scallops, Baked, Broiled 4.00 oz-wt 151.7 7.5 0.4 2.2 0.3 ?
Papaya 1.00 each 118.6 5.8 0.3 1.7 0.3 ?
Oranges 1.00 each 61.6 3.0 0.1 0.7 0.2 ?
Plum 1.00 each 36.3 1.8 0.1 0.4 0.2 ?
Snapper, Baked 4.00 oz-wt 145.2 7.2 0.3 1.5 0.2 ?
Honey 1.00 oz 128.8 6.3 0.2 1.0 0.2 ?
Lemons, Juice, Fresh 0.25 cup 15.3 0.8 0.0 0.1 0.1 ?
Milk, Cow, 2% 1.00 cup 121.2 6.0 0.1 0.7 0.1 ?
Mozzarella Cheese, Part Skim, Shredded 1.00 oz-wt 72.1 3.6 0.1 0.3 0.1 ?
Yogurt, Cow Milk, Low Fat 1.00 cup 209.3 10.3 0.2 0.9 0.1 ?
Milk, Goat 1.00 cup 167.9 8.3 0.1 0.7 0.1 ?
Olive Oil, Extra Virgin 1.00 fl oz 252.0 12.4 0.0 0.0 0.0 ?
Grapefruit 0.50 each 60.0 3.0 0.0 0.0 0.0 ?

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