Fruits Compared by Nutritional Characteristics
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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Comparing easy so you can focus on the journey ahead
Compare popular snack types on health metrics—highlights show standouts (data approximate from nutritional databases like USDA and health studies).
| Attribute | Fresh Fruit | Nuts & Seeds | Greek Yogurt | Veggie Sticks | Popcorn (Air-Popped) | Granola Bars | Dark Chocolate | Cheese Slices | Energy Bars | Potato Chips | Candy Bars | Smoothies |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories per Serving (avg 100g) | 50-80 | 500-600 | 100 | 30-50 | 380 | 400-500 | 550 | 350 | 350-450 | 500-550 | 450-550 | 100-200 |
| Sugar Content (g per 100g) | 10-15 (natural) | 4-6 | 4-6 | 2-5 | 0.5 | 20-30 | 20-30 | 1-2 | 15-25 | 2-5 | 40-50 | 10-20 (natural) |
| Protein (g per 100g) | 1-2 | 15-20 | 10 | 1-3 | 12 | 5-10 | 5-8 | 20-25 | 10-20 | 5-7 | 2-5 | 5-10 |
| Fiber (g per 100g) | 2-5 | 5-10 | 0 | 3-5 | 14 | 3-5 | 7-10 | 0 | 3-6 | 4-5 | 0-1 | 2-4 |
| Health Benefits | Vitamins, antioxidants | Healthy fats, heart health | Probiotics, bone strength | Low-cal, vitamins | Whole grain, antioxidants | Energy boost (varies) | Antioxidants, mood boost | Calcium, protein | Quick energy, nutrients | Satisfaction (but high fat) | Quick sugar rush | Nutrient-dense, hydration |
| Potential Drawbacks | Natural sugars | High calories | Dairy sensitivity | Low energy | Plain taste | Added sugars | Calories if overeaten | High fat | Processed ingredients | High sodium/fat | Sugar crash, unhealthy | Added sugars if not careful |
| Glycemic Index (Avg) | 45-55 | 15-25 | 35 | 30-40 | 55 | 50-60 | 40-50 | 0 | 45-55 | 70 | 65-80 | 40-50 |
| Portability (1-5) | 5 | 5 | 4 | 4 | 4 | 5 | 5 | 4 | 5 | 5 | 5 | 2 |
| Healthiness Score (1-10) | 9.5 | 8.5 | 8.8 | 9.0 | 7.5 | 6.0 | 6.5 | 7.0 | 6.5 | 3.0 | 2.0 | 8.0 |
| Top Feature | Natural vitamins & hydration | Healthy fats & satiety | High protein & gut health | Low-cal crunch & nutrients | Whole grain & low fat | Convenient energy boost | Antioxidants & indulgence | Calcium & quick protein | Balanced nutrition on-the-go | Crunchy satisfaction | Sweet treat | Customizable nutrient blend |
| Overall Ranking | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐ | ⭐⭐ | ⭐⭐⭐⭐⭐ |
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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