Nutrition tools

Calculators

• Recipe builderBuild a recipe or a meal from foods and recipes and see its nutrition per serving as you go.
• Food diaryLog what you eat each day and see it add up against the daily values.
• Calorie calculatorDaily calories, protein, carbs, fat and fiber for your goal.
• Daily nutrient needsYour vitamin and mineral needs by age, sex and life stage.
• Daily recommended valuesThe reference amounts behind every % Daily Value.
• Ingredient pricesCost per 100 g and per gram of protein or fiber, US prices.

Compare and look up

• Ingredient nutrient lookupEvery nutrient and plant compound we hold for one food.
• Compare plant based foodsPut foods side by side across many nutrients.
• Compare ingredients by nutrientsUp to five foods, the nutrients you pick.
• Plant based nutrition rankingsWhich plant foods rank highest for each nutrient.

Nutrient tables

Each table ranks plant foods per 100 g; its compare tool puts the foods you pick side by side.

Protein, fiber and fats

• ProteinGrams of protein per 100 g. Compare foods by protein
• Essential amino acidsThe nine essential amino acids, food by food. Compare foods by essential amino acids
• FiberTotal dietary fiber per 100 g. Compare foods by fiber
• ALA omega-3The plant omega-3 in seeds, nuts and greens. Compare foods by ala omega-3

Minerals

• CalciumMilligrams per 100 g. Compare foods by calcium
• IronMilligrams per 100 g. Compare foods by iron
• ZincMilligrams per 100 g. Compare foods by zinc
• MagnesiumMilligrams per 100 g. Compare foods by magnesium
• PotassiumMilligrams per 100 g. Compare foods by potassium
• SeleniumMicrograms per 100 g. Compare foods by selenium
• IodineMicrograms per 100 g. Compare foods by iodine

Vitamins and nutrients

• FolateMicrograms per 100 g. Compare foods by folate
• Vitamin CMilligrams per 100 g. Compare foods by vitamin c
• Vitamin EMilligrams per 100 g. Compare foods by vitamin e
• Vitamin K1Micrograms per 100 g. Compare foods by vitamin k1
• CarotenoidsBeta-carotene, lutein, lycopene and more. Compare foods by carotenoids
• CholineMilligrams per 100 g, USDA choline data. Compare foods by choline
• BetaineMilligrams per 100 g. Compare foods by betaine

Plant compounds

• PolyphenolsTotal polyphenols, Phenol-Explorer data. Compare foods by polyphenols
• FlavonoidsUSDA flavonoid data by food. Compare foods by flavonoids
• Hydroxycinnamic acidsA polyphenol class found in coffee, grains and fruit. Compare foods by hydroxycinnamic acids
• LignansFlax, sesame and other sources. Compare foods by lignans
• Stilbenes (resveratrol)Grapes, berries and peanuts. Compare foods by stilbenes (resveratrol)
• EllagitanninsPomegranate, berries and walnuts. Compare foods by ellagitannins
• IsoflavonesSoy foods and other legumes. Compare foods by isoflavones
• ProanthocyanidinsUSDA proanthocyanidin data. Compare foods by proanthocyanidins
• PhytosterolsPlant sterols in nuts, seeds and grains. Compare foods by phytosterols
• FRAP antioxidantsAntioxidant capacity measured by FRAP. Compare foods by frap antioxidants
• ORAC antioxidantsUSDA ORAC values; USDA withdrew this table in 2012. Compare foods by orac antioxidants

Food scores

• Glycemic indexGI and glycemic load by food. Compare foods by glycemic index
• PRAL scoreAcid or base load of each food. Compare foods by pral score
• PurinesMilligrams per 100 g. Compare foods by purines
• OxalateMilligrams per 100 g, raw and cooked. Compare foods by oxalate
• Phytic acidMilligrams per 100 g. Compare foods by phytic acid

Contaminants

Measured levels in foods from the US FDA Total Diet Study.

• Arsenic in foodFDA Total Diet Study results.
• Cadmium in foodFDA Total Diet Study results.
• Lead in foodFDA Total Diet Study results.