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 superfoods on nutrition metrics—highlights show nutrient-dense winners and others (data approximate per serving from sources like USDA and health studies).
| Attribute | Kale | Blueberries | Quinoa | Chia Seeds | Salmon | Avocado | Broccoli | Almonds | Sweet Potatoes | Spinach | Turmeric | Green Tea |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories (per serving) | 33 (1 cup) | 84 (1 cup) | 222 (1 cup cooked) | 138 (1 oz) | 206 (3 oz) | 234 (1 medium) | 55 (1 cup) | 164 (1 oz) | 112 (1 medium) | 7 (1 cup) | 29 (1 tbsp) | 2 (1 cup) |
| Protein (g) | 3 | 1 | 8 | 5 | 22 | 3 | 4 | 6 | 2 | 1 | 1 | 0 |
| Fiber (g) | 3 | 4 | 5 | 10 | 0 | 10 | 4 | 4 | 4 | 1 | 2 | 0 |
| Antioxidants Level (1-5) | 4 | 5 | 3 | 4 | 3 | 3 | 4 | 3 | 4 | 4 | 5 | 5 |
| Vitamin C (% DV) | 134% | 24% | 0% | 0% | 0% | 20% | 135% | 0% | 4% | 14% | 0% | 0% |
| Omega-3 (mg) | 100 | 0 | 85 | 4915 | 1800 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Glycemic Index (low-high) | Low | Low | Medium | Low | Low | Low | Low | Low | Medium | Low | Low | Low |
| Health Benefits | Eye health, detox | Brain boost, anti-aging | Complete protein | Heart health, omega-3 | Omega-3, protein | Healthy fats, potassium | Cancer prevention | Heart health, vitamin E | Vitamin A, fiber | Iron, vitamins | Anti-inflammatory | Antioxidants, metabolism |
| Overall Health Rating (1-5) | 4.5 | 4.5 | 4 | 5 | 4.5 | 4.5 | 4.5 | 4 | 4 | 4.5 | 4.5 | 4.5 |
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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