Difference between revisions of "Index of Recipes by Nutritional Values"

Revision as of 14:24, 21 January 2021

This is a useful tool that lets you easily see how to reach the daily value of any nutrient that you're missing (without having to check every single recipe's nutrient values, and without having to make a recipe yourself/do research), by simply sorting for the highest quantity of X nutrient, and finding a recipe that you like among those that are high in X nutrient. Everything is standardized for 100 kcal, so that you can choose good recipes for the nutrient you want without having to worry about whether the portion size is too little or too much.

For example, if you're realizing you're missing vitamin A and not reaching 100% daily value of it, click on the vitamin A column to sort highest to lowest, then pick one of the top recipes in vitamin A to complete your day with.

This is particularly useful for diet planning, as you can pick your favorite recipes that are high in concentration of different nutrients, so as to make sure you're getting everything you need without having to worry. For example, per 100 kcal, recipe X that you like is high in calcium and potassium, and recipe Y that you like is high in vitamin A and E. So eating both of those in decent portions will guarantee you're getting enough of said nutrients.

Both the cost per serving and the nutrition facts per serving--that you will find for every recipe--will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

If, instead, you want a better overview of the recipes, go to the main Index of Recipes.

Image	Name	Calories (kcal)	Protein (overall)	Protein: lysine	Protein: methionine	Protein: isoleucine	Carbs (overall)	Fibers	Net carbs (g)	Sugars (g)	Fats (overall)	Omega-3	Omega-6	Saturated fats (g)	Vitamin B1	Vitamin B2	Vitamin B3	Vitamin B5	Vitamin B6	Folate	Vitamin A	Vitamin C	Vitamin E	Vitamin K	Calcium	Copper	Iron	Magnesium	Manganese	Phosphorus	Potassium	Selenium	Zinc
	Apple-pie buns	100	7.5%	7%	8%	8.5%	19.5%	10%	21.4	5.7	2%	2%	3.5%	0.2	13.5%	5.5%	9%	4.5%	10%	5%	0%	1%	2.5%	1%	2%	16%	14.5%	10.5%	48.5%	15.5%	3.5%	29%	7%
	Avocado pasta	100	5.5%	5.5%	6%	7%	12%	8.5%	12.4	1.7	5.5%	3%	3%	0.5	7%	6%	11%	9%	10%	9%	2%	8.5%	4%	15.5%	1.5%	16.5%	11.5%	7.5%	25.5%	10%	4.5%	24%	6.5%
	Banana berry smoothie	100	5%	5.5%	3.5%	5%	26%	14.5%	29.0	20.0	5%	104%	3%	0.3	15%	8%	7.5%	10.5%	31.5%	11.5%	0%	40.5%	3.5%	5%	14.5%	24%	11.5%	16%	31.5%	11.5%	11%	5%	5%
	Bean chili	100	9.5%	17%	8.5%	13.5%	15%	18.5%	5.0	3.0	1%	6%	1%	0.1	26.5%	8.5%	7%	7%	15%	21%	13.5%	23%	4.5%	3.5%	5.5%	19%	24.5%	9.5%	16.5%	14.5%	8%	4.5%	6.5%
	Cheesy tofu and cabbage rice bowl	100	14%	5.5%	4.5%	6%	12%	10%	11.5	1.7	2%	2%	1.5%	0.2	503%	461%	223%	16.5%	466%	41%	1%	27%	1.5%	21.5%	4.5%	8.5%	12%	8.5%	23.5%	24%	7%	32%	21.5%
	Chickpea rainbow salad in garlic and chive dressing	100	9.5%	17.5%	8%	12.5%	12.5%	11%	12.3	5.1	3.5%	5%	4%	0.3	4.5%	5%	3%	5%	11%	10.5%	3%	33%	2.5%	12%	9.5%	19%	12%	7%	21%	11%	5%	4%	4.5%
	Chickpea turmeric rice	100	7%	11.5%	6.5%	9.5%	14%	9%	14.9	2.4	2%	1%	2.5%	0.2	6.5%	2.5%	6.5%	5%	8.5%	7%	2%	5.5%	2%	6.5%	2.5%	17%	19%	6.5%	30.5%	10.5%	3%	5.5%	5%
	Chickpea-mushroom stew with greens	100	9.5%	17%	8%	12.5%	13%	13.5%	12.8	4.2	2.5%	2.5%	2.5%	0.2	8%	7.5%	8%	11%	9%	11%	2.5%	5%	1.5%	11.5%	3.5%	28.5%	16%	6%	24%	11.5%	3.5%	7%	6.5%
	Crunchy&cheesy snack	100	8%	7%	6%	8%	3%	6.5%	1.9	0.7	12%	51.5%	8.5%	1.1	76.5%	67%	43%	5%	70.5%	9%	0%	0%	4%	0%	2%	11%	6%	9.5%	14%	12%	3%	7.5%	7%
	Crunchy&garlicky snack	100	7%	7.5%	6%	8.5%	3.5%	5.5%	2.5	0.8	12.5%	38%	9%	1.2	5.5%	3%	13%	3.5%	8%	4%	1%	0%	5.5%	0.5%	1.5%	11%	6.5%	9%	14.5%	10.5%	2.5%	4%	5%
	Curried vegetable noodles	100	9%	8.5%	7%	10.5%	21.5%	19%	12.4	8.1	2%	17.5%	1.5%	0.3	9%	12.5%	6.5%	5.5%	19%	24.5%	81.5%	46%	25.5%	307%	14.5%	26.5%	33.5%	19.5%	44.5%	12.5%	9.5%	12%	7.5%
	Date syrup
	Eggplant pasta	100	6.5%	5%	6%	8%	16.5%	9.5%	17.6	3.7	1.5%	1.5%	1.5%	0.1	10.5%	5.5%	12.5%	4.5%	9.5%	8%	1%	5%	2.5%	2%	2%	20%	15%	9.5%	32%	11.5%	5%	30.5%	3.5%
	Fries not-fried	100	5%	7.5%	5%	5%	17.5%	6.5%	20.1	1.3	0%	1%	0%	0.0	4.5%	3%	9.5%	8%	26.5%	7.5%	1.5%	11%	1.5%	2%	1.5%	14.5%	17%	7.5%	10.5%	11%	12%	1%	3.5%
	German apple cake	100	4%	4%	4%	4%	9%	4.5%	9.8	4.9	8.5%	0.5%	9%	1.1	4%	2%	7%	2.5%	5%	2%	0%	0.5%	6.5%	0.5%	3%	7.5%	9.5%	5.5%	18.5%	8%	2%	9.5%	3%
	Glazed pumpkin salad	100	6%	8%	6%	8%	11.5%	9.5%	13.2	8.2	6%	29%	8%	0.4	13.5%	9.5%	8%	8%	18%	11%	32.5%	88%	17%	24%	5%	28%	18%	12%	17.5%	13.5%	9.5%	6.5%	8%
	Gnocchi alla bavarese
	Green pasta with tomato sauce	100	8%	7%	7.5%	9%	15.5%	9%	20.0	2.6	1.5%	1.5%	1.5%	0.2	11.5%	7%	13%	5%	10%	7%	4%	8.5%	3.5%	9%	2.5%	19.5%	18%	9.5%	35%	13%	4.5%	33.5%	8%
	Guacamole	100	2.5%	4%	19%	2.5%	5%	10.5%	2.6	0.9	13%	4%	5.5%	1.2	4%	6.5%	7%	17%	14%	13%	1%	10%	7.5%	12%	1%	12%	5%	4.5%	5%	5%	7%	0.5%	4%
	Herbal cold pasta salad	100	9.5%	4.5%	6%	7.5%	14.5%	10%	15.4	1.5	1.5%	1%	1.5%	0.2	170.5%	155.5%	139.5%	7.5%	157.5%	17%	2.5%	6%	3.5%	10.5%	3%	16.5%	22.5%	10%	35%	16.5%	5%	42%	13%
	Hummus	100	6.5%	10%	9.5%	9.5%	7%	7%	6.6	1.6	9%	3%	14%	0.8	10.5%	4%	3.5%	3%	4.5%	6%	0%	4%	0.5%	0.5%	5.5%	25.5%	14.5%	4%	17%	13.5%	2%	7.5%	5.5%
	Jackfruit pasta	100	7.5%	9%	7.5%	10.5%	15%	8%	16.7	6.5	2%	4.5%	2%	0.2	9.5%	5%	8%	4%	12.5%	8.5%	1%	7.5%	2%	0.5%	4%	15.5%	14%	8.5%	12%	10.5%	5%	21.5%	6%
	Jambalaya	100	5%	7.5%	7.5%	7%	15.5%	6.5%	17.6	2.4	1.5%	1.5%	2%	0.2	10%	4%	9.5%	6.5%	14%	4%	8.5%	23.5%	5%	5.5%	2%	14.5%	12%	8%	31%	11.5%	4%	7%	5.5%
	Ketchup	100	5%	5%	1.5%	3.5%	17.5%	11.5%	19.2	17.0	1%	0%	0%	0.1	5%	11%	13.5%	14%	17.5%	5%	4%	16%	19%	5%	4%	30%	26.5%	9%	14%	10%	15%	3.5%	5%
	Koftas with spiced lentil rice	100	11%	20%	7%	14.5%	13.5%	11.5%	13.5	0.8	1%	10.5%	1%	0.1	11.5%	5%	7.5%	9.5%	13%	26.5%	1%	2.5%	2%	13.5%	3%	20.5%	33%	8.5%	24.5%	19.5%	5.5%	6%	8.5%
	Lemony lentil soup	100	13.5%	26.5%	8.5%	18%	13%	14.5%	11.6	1.3	1%	10%	1%	0.1	12%	9%	5.5%	9%	14%	39.5%	22%	7%	8.5%	152%	7%	26.5%	37%	13.5%	26.5%	20.5%	7.5%	7%	10%
	Margherita pasta	100	10.5%	7.5%	6.5%	9%	10%	8%	9.9	1.1	5.5%	23.5%	10.5%	0.4	172%	157.5%	79.5%	7%	159.5%	17%	1%	4%	1.5%	5%	2.5%	19%	14.5%	9%	29%	16.5%	4.5%	30%	12%
	Banana matcha ice cream	100	2%	2%	0.5%	1.5%	19%	9%	21.9	13.6	0%	2%	0%	0.1	6.5%	6.5%	4.5%	7.5%	29.5%	6.5%	8%	28.5%	2%	18.5%	0.5%	10.5%	6%	7.5%	16%	4.5%	9%	1.5%	1.5%
	Meatballs with tomato sauce	100	9.5%	13.5%	7%	10%	14.5%	13.5%	14.2	2.9	1.5%	11%	1.5%	0.2	110%	68.5%	39%	8%	78.5%	18%	1.5%	10.5%	4%	10%	4.5%	19%	29%	10%	33%	17.5%	7%	21%	9.5%
	Messy pasta with tofu and seeds	100	11.5%	10.5%	9%	11.5%	11.5%	10.5%	11.6	0.6	3.5%	34%	3%	0.3	133%	122.5%	63.5%	6%	124%	21%	19.5%	1%	7.5%	142.5%	9%	21%	23.5%	15%	39%	18%	4.5%	39.5%	12.5%
	Miso soup	100	10.5%	13.5%	9.5%	13.5%	12.5%	10%	12.7	3.2	3%	11%	4%	0.4	10.5%	12%	8.5%	18.5%	14%	15%	19.5%	12%	7%	148%	9%	41%	20.5%	13.5%	32.5%	14%	5%	28.5%	10.5%
	Moroccan-style chickpea stew	100	8.5%	16%	7%	11.5%	13%	13%	12.1	4.2	2.5%	1.5%	2.5%	0.2	20.5%	2.5%	2%	4%	10%	8.5%	0.5%	6%	2.5%	2.5%	4.5%	21%	14.5%	5.5%	26.5%	9%	2.5%	4%	4%
	Mushroom risotto	100	13.5%	4%	4%	4%	13%	10.5%	13.1	1.7	1%	1%	0.5%	0.0	515%	480%	238%	36.5%	476%	45%	1%	3.5%	0.5%	5%	2%	31.5%	24.5%	6%	14.5%	24.5%	8.5%	41%	23.5%
	Nasu Dengaku	201	10%	12%	11%	13%	27%	24%	27.2	25.7	8%	8%	12%	0.9	24%	9%	14%	7%	23%	12%	1%	4%	7%	10%	4%	40%	22%	14%	26%	17%	10%	7%	10%
	No-bake oatmeal and nuts cookies	218	7%	7%	7%	9%	23%	12%	25.5	18.0	16%	96%	34%	1.1	10%	4%	4%	7%	10%	5%	0%	0%	1%	1%	3%	37%	15%	13%	46%	16%	6%	8%	8%
	No-bake xberry cake	380	19%	18%	20%	23%	23%	20%	22.6	17.1	42%	100%	69%	3.4	30%	12%	29%	13%	39%	22%	0%	6%	55%	15%	6%	80%	30%	33%	80%	36%	10%	21%	17%
	Pancakes	488	37%	42%	37%	45%	74%	40%	81.5	17.9	9%	19%	16%	1.0	48%	22%	34%	16%	41%	17%	0%	0%	5%	8%	35%	69%	71%	46%	195%	79%	16%	120%	28%
	Paprika-crusted tofu sandwich with mixed cabbage slaw	652	81%	96%	56%	97%	65%	51%	65.9	23.0	30%	65%	50%	3.4	67%	54%	47%	60%	86%	44%	52%	110%	44%	162%	117%	108%	144%	62%	203%	96%	24%	103%	49%
	Parsley hummus	357	31%	60%	27%	44%	46%	42%	44.1	11.6	10%	5%	10%	0.6	8%	5%	4%	14%	25%	40%	9%	60%	6%	280%	13%	72%	48%	19%	90%	31%	10%	13%	16%
	Pasta and chickpea salad with garlic and mustard dressing	422	35%	29%	32%	47%	58%	40%	60.8	12.0	10%	12%	12%	0.8	25%	19%	30%	21%	36%	33%	6%	110%	11%	60%	19%	86%	55%	32%	128%	48%	12%	93%	27%
	Pasta alla marinara	229	17%	12%	15%	19%	36%	19%	37.5	6.0	4%	3%	4%	0.4	20%	16%	33%	15%	24%	10%	4%	14%	15%	11%	5%	50%	48%	23%	84%	29%	12%	85%	18%
	Pasta with mushrooms	261	25%	15%	18%	22%	38%	26%	39.8	4.6	4%	3%	5%	0.4	326%	323%	199%	82%	302%	36%	0%	8%	2%	4%	4%	120%	69%	24%	85%	52%	17%	132%	39%
	Peanut butter sweet toast	454	31%	21%	21%	24%	31%	16%	36.7	13.3	41%	5%	39%	5.4	24%	14%	55%	19%	26%	16%	0%	0%	39%	3%	11%	38%	28%	31%	88%	40%	9%	29%	20%
	Pear mini bundt cakes	458	21%	19%	19%	21%	56%	30%	62.1	29.9	26%	4%	29%	3.1	23%	12%	31%	14%	26%	12%	0%	3%	20%	5%	12%	45%	36%	28%	115%	40%	12%	59%	16%
	Pho soup	470	18%	18%	18%	20%	52%	27%	58.4	24.9	31%	8%	9%	11.3	25%	14%	20%	12%	24%	10%	16%	3%	7%	8%	17%	42%	40%	25%	108%	41%	13%	60%	15%
	Pound cake with grape coulis	330	17%	17%	15%	18%	31%	14%	35.1	19.7	26%	4%	27%	3.2	14%	9%	26%	10%	19%	9%	0%	0%	19%	4%	9%	32%	22%	20%	59%	28%	8%	30%	11%
	Pulled jackfruit sandwich with radicchio slaw	396	31%	15%	16%	20%	56%	27%	62.9	24.2	7%	15%	10%	1.0	172%	113%	82%	23%	137%	27%	2%	21%	25%	30%	24%	45%	45%	30%	112%	43%	18%	60%	24%
	Pumpkin cake
	Pumpkin cookies	565	25%	24%	22%	25%	50%	25%	55.3	27.8	48%	4%	52%	5.9	23%	15%	42%	17%	29%	14%	12%	2%	37%	3%	11%	47%	36%	32%	103%	44%	14%	55%	18%
	Pumpkin pasta	494	27%	27%	30%	35%	43%	24%	47.2	9.5	41%	5%	22%	17.2	25%	25%	37%	20%	22%	17%	70%	13%	14%	3%	6%	98%	67%	49%	141%	65%	20%	92%	35%
	Pumpkin smoothie	239	17%	23%	13%	19%	24%	18%	24.5	20.0	16%	10%	18%	2.1	10%	17%	18%	11%	18%	10%	37%	11%	17%	6%	6%	35%	26%	17%	34%	23%	14%	5%	9%
	Quick bean stew	393	48%	83%	37%	76%	54%	69%	45.0	14.4	5%	36%	5%	0.6	52%	61%	56%	94%	61%	79%	23%	47%	18%	428%	25%	167%	123%	40%	101%	69%	46%	57%	38%
	Quick lentil stew	354	52%	96%	33%	64%	46%	59%	38.3	5.5	4%	48%	3%	0.5	51%	73%	62%	96%	64%	154%	127%	14%	46%	859%	34%	179%	166%	62%	112%	86%	40%	64%	44%
	Ramen
	Red bell-pepper creamy dip	728	62%	121%	54%	88%	94%	89%	89.3	26.5	21%	13%	23%	1.2	19%	13%	10%	28%	73%	66%	31%	248%	31%	21%	24%	148%	83%	37%	185%	64%	20%	28%	30%
	Sandwich with crispy tofu, jackfruit and tzatziki	258	32%	55%	24%	44%	26%	21%	26.3	14.3	12%	31%	21%	1.2	18%	25%	4%	13%	34%	19%	4%	22%	3%	60%	64%	53%	44%	26%	42%	41%	17%	16%	14%
	Scrambled tofu bowl	164	28%	27%	15%	29%	13%	16%	11.3	5.4	7%	11%	9%	0.9	413%	403%	209%	64%	387%	40%	0%	7%	0%	4%	19%	92%	51%	16%	37%	45%	16%	62%	33%
	Spinach and parsley mac and cheese	406	57%	62%	40%	63%	42%	39%	40.3	3.4	16%	48%	21%	1.7	592%	553%	275%	27%	551%	87%	68%	10%	27%	495%	39%	88%	97%	56%	144%	75%	21%	141%	52%
	Steamed vegetables with tofu&rice	339	31%	44%	28%	42%	46%	30%	48.4	10.4	9%	33%	9%	1.2	43%	29%	31%	19%	50%	48%	64%	98%	29%	501%	37%	68%	57%	47%	123%	48%	20%	40%	22%
	Swedish meatballs	380	39%	54%	29%	47%	48%	39%	48.6	5.0	10%	47%	14%	1.0	238%	204%	107%	23%	223%	55%	0%	5%	5%	28%	11%	66%	76%	36%	124%	66%	17%	64%	34%
	Teriyaki bowl
	Teriyaki rice bowl	390	32%	43%	26%	47%	51%	25%	57.3	21.8	10%	20%	14%	1.3	31%	24%	25%	20%	48%	22%	73%	32%	5%	41%	31%	62%	54%	30%	100%	49%	22%	33%	25%
	Thai noodle salad with peanut sauce	308	20%	19%	19%	23%	32%	22%	32.9	14.9	20%	7%	22%	2.4	23%	19%	34%	16%	40%	22%	84%	114%	21%	56%	17%	65%	49%	27%	67%	33%	16%	38%	20%
	Tzatziki	258	32%	55%	24%	44%	26%	21%	26.3	14.3	12%	31%	21%	1.2	18%	25%	4%	13%	34%	19%	4%	22%	3%	60%	64%	53%	44%	26%	42%	41%	17%	16%	14%
	Vegan chicken strips	228	37%	52%	30%	55%	16%	11%	17.5	3.0	12%	22%	18%	1.5	17%	15%	9%	7%	21%	12%	9%	0%	2%	5%	36%	54%	51%	27%	85%	46%	10%	49%	19%
	Xberry oatmeal	355	20%	26%	19%	23%	51%	31%	54.7	8.9	8%	8%	11%	0.9	32%	12%	11%	20%	9%	12%	0%	2%	8%	13%	6%	45%	50%	32%	167%	50%	8%	43%	28%
	Xberry smoothie	412	6%	3%	2%	2%	38%	30%	38.2	27.8	1%	7%	1%	0.1	8%	9009%	1969%	11%	2489%	22%	1%	73%	13%	63%	8%	28%	102%	13%	93%	9%	17%	6%	4%
	Xberry yogurt with oats	180	8%	8%	6%	7%	29%	25%	28.3	24.6	4%	50%	4%	0.3	11%	9%	17%	9%	11%	12%	3%	14%	15%	31%	9%	34%	25%	15%	76%	18%	10%	7%	8%