Revision as of 13:41, 6 June 2021

A food staple is a food that is eaten routinely and is considered the 'staple' of a meal, because it consists of the biggest amount of calories and volume found in the meal.

This section will talk about all the common vegan food staples and how healthy they are. All of these staples can be used as the main caloric source of vegan recipes--as their plain taste combined with their cheap prices and the large array of nutrients they have makes them a good choice for the main source of calories in a diet.

The foods will be sorted by the rate--out of 5--of value of nutrient density per kcal, which is decided according to the protein levels, fiber levels, minerals and vitamins levels, and amount of antioxidants. A couple of processed staples (e.g. white pasta and white rice) will be also included for comparison.

It's sorted by calories, instead of weight or volume, because caloric intake is the most prevalent and important metric in food plans, important to know to be able to fit all the required nutrients inside our usual daily caloric intake. Therefore, foods with the highest nutrient density per kcal are ranked higher, because they would make fitting all the nutrients we need in our daily caloric intake easier.

When taking into consideration the nutrients, proteins, vitamin B complex, vitamin A (expressed in RAE), calcium, iron, potassium, and zinc are the ones considered--this is because these represent both the nutrients that are mainly sourced from staples (and usually less so from other foods), and the nutrients that are usually not easy to get enough of.
A higher value is placed on calcium and zinc, as those are usually the hardest target to hit. Potassium is given a lower weight because, while hitting the recommended 4700mg/day is very hard, 3400mg/day is already sufficient, and hitting a high enough value of potassium is easier on a vegan diet than not. Iron is given a higher weight than potassium because, while usually getting enough iron is pretty easy, iron has a worse absorption rate than on a non-vegan diet by a multiplier of 0.65-0.8 (if you want to read more about it), not eating vitamin C alongside iron-rich foods or drinking caffeinated drinks close to iron-rich meals affects the absorption of iron negatively by a very significant amount, iron is often sourced mainly from staples, and women during the menstrual cycle can easily get iron deficient. So, all in all, it is better to play it safe and give iron a significant enough weight with staples--and while being a man that does not drink caffeinated drinks, eats vitamin C-rich foods alongside meals, and eats a good amount of food (good amount of iron) throughout the day would mean there is no worry whatsoever for iron, that is not always the case.
Protein is given a low weight, because it is very easy to reach the RDA of it, but still important enough because it is mainly sourced from staples and more of it correlates with feeling more full.
Vitamin B complex is given a lower weight than vitamin A, as vitamin A is usually harder to hit if not eating specific vitamin A-rich foods, while B vitamins can be had in good quantities from plenty of foods (but staples are usually still the main source).
Fiber is not considered because it is very easy to get enough fiber on a vegan diet, and while there are more benefits with more fibers, it is not a highlight nutrient to go after with staples.

There are diminishing returns when a nutrient surpasses their optimal range per 100 kcal, as it is less important to eat more of it the more you already have. Everything is based on eating 100 kcal of the food, but the optimal threshold--after which there are diminishing returns--is based on 700 kcal meaning you would get 100% of what the staple has to offer, as 700 kcal/day of eating the main staple is usually reasonable.
NOTE: you can and will get these nutrients when eating other foods throughout the day, too. It is not required that a staple be in optimal range for it to be good enough, a staple being in optimal range of a nutrient merely means it is exceptionally good when it comes to such nutrient, and it covers the entirety of the day for the RDA of the nutrient with 700 kcal, thus not having to worry about the nutrient with other foods if eating enough of the staple.

Finally, a negative value is placed when a food is too low in caloric density, to the point where you would have to eat enormous volumes of it for the same amount of calories as other staples that would be much denser. A negative value is placed after a certain threshold (150g/100 kcal), because it is impractical to eat high calories of a certain staple (e.g. you would have to eat 667g of squash for 100 kcal, but only 41g of oat bran for 100 kcal, so they cannot be considered as efficient/practical to eat just being compared on the nutrient density per kcal).

[Expand]Equation to determine Final Value of Nutrient Density / kcal
For each nutrient: If (X - Y) ≤ 0, then *(X / Y) Z If (X - Y) > 0, then [1 + (((((X - Y) / Y) + 1)^(1 - n) - 1) / (1 - n))] * Z** (n = 1.5) X = amount of grams/RDA% of the nutrient per 100 kcal Y = threshold of optimal amount (after which there is decreasing value/diminishing return), Y is based on 700 kcal of the food reaching optimal levels of the nutrient, as 700 kcal represents roughly 1/3 of the average diet, and that is a good average reference for how good a staple is. If a staple is optimal in a nutrient, 700 kcal of the staple would already cover 100% of the ideal amounts of such nutrient for the day, but optimal is not required to eventually hit 100% throughout the day with other foods. Y protein = 8g/100 kcal (56g over 700 kcal as optimal); Y vitamin B complex , vitamin A, calcium, iron, potassium, zinc = 14.3% RDA/100 kcal (100% over 700 kcal as optimal) Z = %value multiplier (weight) of the nutrient (protein, vitamin B complex, potassium = 1; vitamin A, iron = 2; calcium, zinc = 2.5) While X has diminishing return above 1/7 of the RDA per 100 kcal, there is a hard cap at 1/3 of the RDA per 100 kcal, as higher than that would prove overkill (300 kcal meaning 100% RDA)--so, for example, vitamin A above 33,34% for carrots is not calculated, since eating 300 kcal of carrots (and as a staple you would likely eat more than that) would already give you 100% RDA, which means it would not be useful to get a higher density of vitamin A per kcal in the staple. On top of all this, a negative value is assigned where foods are too low in caloric density, and it becomes seriously impractical to eat a significant quantity of them as a staple (e.g. squash is 667g per 100 kcal). With foods above 150g/100 kcal, a part is added to the equation: *- ((Xg - 150g) 0.02)** Xg = amount of grams per 100 kcal

Name	Proteins (grams) / 100 kcal	Vitamin B complex (average RDA) / 100 kcal	Vitamin A (RDA, ug) / 100 kcal	Calcium (RDA, mg) / 100 kcal	Potassium (RDA, mg) / 100 kcal	Zinc (RDA, mg) / 100 kcal
Amaranth	3.7	5.8%	0% (0.0)	5% (45.1)	3% (137.0)	7% (0.8)
Bananas	1.2	10%	0% (3.6)	1% (5.6)	9% (402.2)	2% (0.2)
Barley (hulled)	3.5	6.5%	0% (0.3)	1% (9.3)	3% (127.7)	7% (0.8)
Black beans	5.9	9.7%	0% (0.0)	5% (49.3)	6% (277.9)	7% (0.7)
Carrots (raw)	2.3	15%	266% (2037.3)	8% (80.5)	17% (780.5)	5% (0.6)
Carrots (cooked)	2.2	15.8%	270% (2433.3)	9% (85.7)	14% (671.4)	5% (0.6)
Cassava	0.9	2.8%	0% (0.4)	1% (9.3)	3% (152.2)	2% (0.2)
Chickpeas	5.1	3.7%	0% (0.8)	3% (32.4)	2% (90.6)	4% (0.5)
Corn	3.4	8.2%	0% (3.4)	0% (4.5)	4% (197.0)	4% (0.5)
Couscous	3.4	3.7%	0% (0.0)	1% (8.4)	1% (44.2)	2% (0.2)
Edamame	9.8	17.7%	1% (12.3)	5% (52.1)	8% (360.3)	10% (1.1)
Fava beans	7.7	13.8%	3% (30.4)	3% (29.0)	7% (311.3)	8% (0.8)
Great Northern Beans	7.0	5.7%	0% (0.0)	6% (64.7)	9% (403.6)	9% (1.0)
Green beans	5.4	15%	10% (90.5)	13% (125.7)	9% (417.1)	6% (0.7)
Green peas	6.6	14.3%	15% (134.6)	3% (30.8)	3% (141.0)	8% (0.9)
Kidney beans	6.4	4%	0% (0.0)	5% (46.0)	5% (223.4)	5% (0.6)
Lentils (brown)	7.8	14.2%	0% (0.4)	2% (16.4)	7% (318.1)	10% (1.1)
Lima beans	6.8	9%	0% (0.0)	1% (14.8)	9% (441.7)	8% (0.8)
Mung beans	6.7	10.2%	0% (1.0)	3% (25.7)	5% (253.3)	7% (0.8)
Millet	2.9	6.8%	0% (0.6)	0% (3.9)	1% (51.6)	4% (0.5)
Mung beans, sprouted	9.7	26.5%	1% (4.8)	6% (57.1)	10% (481.0)	20% (2.2)
Oatmeal	3.5	4.2%	0% (0.0)	1% (13.7)	2% (95.5)	9% (1.0)
Oat bran	7.0	11.8%	0% (0.0)	2% (23.6)	5% (230.1)	11% (1.3)
Pasta (white)	3.7	8.5%	0% (0.0)	0% (4.4)	1% (27.8)	3% (0.3)
Pinto beans	6.1	4.3%	0% (0.0)	6% (55.3)	5% (240.4)	5% (0.5)
Plantain	1.0	6.7%	3% (29.3)	0% (1.9)	7% (307.7)	1% (0.1)
Potatoes (with skin)	2.7	10.2%	0% (0.5)	2% (16.1)	12% (575.3)	4% (0.4)
Quinoa	3.8	7.5%	0% (0.2)	1% (14.5)	3% (153.0)	8% (0.8)
Rice (brown)	2.2	7.5%	0% (0.0)	0% (2.4)	1% (69.9)	5% (0.6)
Rice (wild)	4	6.3%	0% (0.2)	0% (3.0)	2% (100.0)	12% (1.3)
Rice (white)	2.1	6.3%	0% (0.0)	1% (7.7)	1% (26.9)	3% (0.4)
Snow peas	7.8	20.3%	14% (122.6)	10% (100.0)	12% (571.4)	8% (0.8)
Sorghum (flour, whole)	2.3	4.8%	0% (0.0)	0% (3.3)	2% (90.3)	4% (0.5)
Soybeans	10.6	7%	0% (0.2)	6% (59.3)	6% (299.4)	6% (0.7)
Split peas	7.1	8.2%	0% (0.3)	1% (11.9)	7% (306.9)	8% (0.8)
Sweet potatoes	2.2	12.5%	119% (1067.6)	4% (42.2)	5% (527.8)	3% (0.4)
Tempeh	10.6	6.8%	0% (0.0)	6% (57.8)	5% (214.6)	5% (0.6)
Tofu	11.6	4.8%	0% (0.0)	26% (257.7)	4% (189.7)	10% (1.1)
Taro	0.4	6%	0% (2.9)	1% (12.7)	7% (340.8)	2% (0.2)
Wheat gluten	20.3	0%	0% (0.0)	4% (38.4)	1% (27.0)	2% (0.2)
Wheat, whole (pasta)	4.0	6.7%	0% (0.1)	1% (8.7)	1% (64.4)	8% (0.9)
Yam	1.3	5.8%	1% (5.2)	1% (12.1)	12% (577.6)	2% (0.2)

Processed Staple Examples

White pasta

Nutrition of pasta (white) per 100 kcal:

Amount of calories: 100 kcal per 63g
3.7g protein - decent levels of protein
1.1g fiber - poor levels of fiber
Poor levels of minerals, except for selenium
Poor levels of vitamins

Overall rating of nutrition density per calorie: 1.5/5

White rice

Nutrition of rice (white) per 100 kcal:

Amount of calories: 100 kcal per 77g
2.1g protein - poor levels of protein
0.3g fiber - very poor levels of fiber
Poor levels of minerals
Poor levels of vitamins

Overall rating of nutrition density per calorie: 1/5

Whole-foods Staples

Grains

Barley

Hulled barley is the whole foods version of barley.

Nutrition of hulled barley per 100 kcal:

Amount of calories: 100 kcal per 29g
3.6g protein - decent levels of protein
5g fiber - good levels of fiber
Decent levels of minerals, especially manganese and selenium
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
Good levels of antioxidants (manganese, selenium, lutein + zeaxanthin) ++

Overall rating of nutrition density per calorie: 4/5

Corn

Nutrition of corn (yellow, canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 150g
3.4g protein - decent levels of protein
3g fiber - decent levels of fiber
Decent levels of minerals
Poor levels of vitamins, and very good levels of beta-carotene, beta-cryptoxanthin, lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (beta-carotene, beta-cryptoxanthin, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 3.5/5

Oats

Oats can be divided in oat bran (the outer part of the grain) and oatmeal (the inner part of the grain).

Oat bran

Nutrition of oat bran per 100 kcal:

Amount of calories: 100 kcal per 41g
7.1g protein - optimal levels of protein
6.3g fiber - optimal levels of fiber
Good levels of minerals, especially manganese, phosphorus and selenium
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
Very good levels of antioxidant (manganese, selenium, lutein + zeaxanthin) +++

Overall rating of nutrition density per calorie: 5/5

Oatmeal

Nutrition of oatmeal per 100 kcal:

Amount of calories: 100 kcal per 27g
3.6g protein - decent levels of protein
2.7g fiber - decent levels of fiber
Decent levels of minerals, especially manganese
Low levels of vitamins, and decent levels of lutein + zeaxanthin (powerful antioxidants)
Good levels of antioxidants (manganese, lutein + zeaxanthin) ++

Overall rating of nutrition density per calorie: 3/5

Rice (black)

Rice (brown)

Nutrition of brown rice per 100 kcal:

Amount of calories: 100 kcal per 81g
2.2g protein - poor levels of protein
1.3g fiber - poor levels of fiber
Decent levels of minerals, especially manganese
Decent levels of vitamins

Overall rating of nutrition density per calorie: 2/5

Rice (red)

Rice (wild)

Nutrition of wild rice per 100 kcal:

Amount of calories: 100 kcal per 100g
4g protein - good levels of protein
1.8g fiber - poor levels of fiber
Poor levels of minerals
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
Decent levels of antioxidants (lutein + zeaxanthin) +

Overall rating of nutrition density per calorie: 2.5/5

Wheat

Whole Wheat Pasta

Nutrition of whole wheat pasta per 100 kcal:

Amount of calories: 100 kcal per 67g
4g protein - good levels of protein
2.6g fiber - decent levels of fiber
Good levels of minerals, especially manganese and selenium
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
Good levels of antioxidants (manganese, selenium, lutein + zeaxanthin) ++

Overall rating of nutrition density per calorie: 3.5/5

Legumes

Black beans

Nutrition of black beans (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 72g
5.9g protein - good levels of protein
7.6g fiber - optimal levels of fiber
Decent levels of minerals
Decent levels of vitamins

Overall rating of nutrition density per calorie: 4/5

Black-eyes Peas

Cannellini beans

Nutrition of cannellini beans (canned) per 100 kcal:

Amount of calories: 100 kcal per 130g
6g protein - Optimal levels of protein
5g fiber - good levels of fiber
Decent levels of minerals
Good levels of vitamins
Levels of antioxidants: ?

Overall rating of nutrition density per calorie: 4/5

Chickpeas (garbanzo beans)

Nutrition of chickpeas (canned, drained, rinsed) per 100 kcal:

Amount of calories: 100 kcal per 72g
5.1g protein - good levels of protein
5.6g fiber - good levels of fiber
Decent levels of minerals, especially manganese
Poor levels of vitamins, and decent levels of beta-carotene (antioxidant)
Decent levels of antioxidants (manganese, beta-carotene) +

Overall rating of nutrition density per calorie: 4/5

Edamame

Nutrition of edamame (cooked from frozen) per 100 kcal:

Amount of calories: 100 kcal per 83g
9.9g protein - optimal levels of protein
4.3g fiber - good levels of fiber
Good levels of minerals, especially manganese
Good levels of vitamins, especially folate and vitamin K, and very good levels of beta-carotene, lutein + zeaxanthin (powerful antioxidants)
Very good levels of antioxidants (beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 4.5/5

Fava beans

Nutrition of fava beans per 100 kcal:

Amount of calories: 100 kcal per 161g
7.7g protein - optimal levels of protein
5.8g fiber - good levels of fiber
Decent levels of minerals
Good levels of vitamins, and very good levels of beta-carotene, lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (manganese, beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 4.5/5

Great Northern beans

Nutrition of Great Northern Beans (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 72g
7g protein - optimal levels of protein
4.5g fiber - good levels of fiber
Decent levels of minerals
Poor levels of vitamins

Overall rating of nutrition density per calorie: 4/5

Green beans

Nutrition of green beans (cooked from frozen) per 100 kcal:

Amount of calories: 100 kcal per 357g
5.3g protein - good levels of protein
10.7g fiber - optimal levels of fiber
Good levels of minerals, especially manganese
Very good levels of vitamins, especially vitamin A, folate, C and K, and very good levels of alpha-carotene, beta-carotene and lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (alpha-carotene, beta-carotene, lutein + zeaxanthin, manganese) ++++

Overall rating of nutrition density per calorie: 5/5

Green peas

Nutrition of green peas (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 147g
6.6g protein - optimal levels of protein
7.2g fiber - optimal levels of fiber
Decent levels of minerals
Very good levels of vitamins, especially vitamin A and vitamin K, and very good levels of beta-carotene, lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 5/5

Kidney beans

Nutrition of kidney beans (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 81g
6.5g protein - optimal levels of protein
4.5g fiber - good levels of fiber
Decent levels of minerals
Poor levels of vitamins

Overall rating of nutrition density per calorie: 4/5

Lentils (brown)

Nutrition of lentils (brown) (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 86g
7.8g protein - optimal levels of protein
5g fiber - good levels of fiber
Decent levels of minerals
Good levels of vitamins

Overall rating of nutrition density per calorie: 4.5/5

Lentils (green)

Lentils (red)

Lima beans

Nutrition of lima beans (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 87g
6.8g protein - optimal levels of protein
6.1g fiber - optimal levels of fiber
Decent levels of minerals, especially manganese
Decent levels of vitamins
Decent levels of antioxidants (manganese) +

Overall rating of nutrition density per calorie: 4.5/5

Pinto beans

Nutrition of green peas (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 88g
6.2g protein - optimal levels of protein
4.8g fiber - good levels of fiber
Decent levels of minerals
Poor levels of vitamins

Overall rating of nutrition density per calorie: 4/5

Red beans

Snow peas

Nutrition of snow peas (cooked from frozen) per 100 kcal:

Amount of calories: 100 kcal per 192g
6.7g protein - optimal levels of protein
6g fiber - optimal levels of fiber
Good levels of minerals, especially manganese and iron
Optimal levels of vitamins, especially vitamin A, C and K, and optimal levels of beta-carotene and
Very good levels of antioxidants (manganese, beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 5/5

Soybeans

Nutrition of soybeans (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 58g
10.2g protein - optimal levels of protein
3.5g fiber - decent levels of fiber
Decent levels of minerals, especially manganese and iron
Decent levels of vitamins
Decent levels of antioxidants (manganese) +

Overall rating of nutrition density per calorie: 4/5

Split peas

Nutrition of split peas (canned, drained) per 100 kcal:

Amount of calories: 100 kcal per 86g
7.1g protein - optimal levels of protein
7.2g fiber - optimal levels of fiber
Decent levels of minerals, especially manganese and iron
Decent levels of vitamins

Overall rating of nutrition density per calorie: 4.5/5

Potatoes

Nutrition of potatoes (boiled with skin) per 100 kcal:

Amount of calories: 100 kcal per 132g
2.1g protein - poor levels of protein
3.2g fiber - decent levels of fiber
Decent levels of minerals, especially potassium
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidant)
Decent levels of antioxidants (lutein + zeaxanthin) +

Overall rating of nutrition density per calorie: 3/5

Sweet potatoes

Nutrition of sweet potatoes per 100 kcal:

Amount of calories: 100 kcal per 111g
2.2g protein - poor levels of protein
3.7g fiber - decent levels of fiber
Good levels of minerals, especially manganese
Optimal levels of vitamins, especially vitamin A, and optimal levels of beta-carotene (powerful antioxidant)
Very good levels of antioxidants (manganese, beta-carotene) ++++

Overall rating of nutrition density per calorie: 4.5/5

Carrots

Carrots (raw)

Nutrition of carrots (raw) per 100 kcal:

Amount of calories: 100 kcal per 244g
2.3g protein - poor levels of protein
6.8g fiber - optimal levels of fiber
Good levels of minerals, especially potassium
Optimal levels of vitamins, especially vitamin A, C and K, and very good levels of alpha-carotene, beta-carotene and lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (vitamin C, alpha-carotene, beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 4.5/5

Carrots (cooked)

Nutrition of carrots (cooked) per 100 kcal:

Amount of calories: 100 kcal per 286g
2.2g protein - poor levels of protein
8.6g fiber - optimal levels of fiber
Good levels of minerals, especially manganese
Optimal levels of vitamins, especially vitamin B6, A, C and K, and very good levels of alpha-carotene, beta-carotene and lutein + zeaxanthin (powerful antioxidants)
Optimal levels of antioxidants (vitamin C, alpha-carotene, beta-carotene, lutein + zeaxanthin) ++++

Overall rating of nutrition density per calorie: 4.5/5

Couscous

Nutrition of couscous per 100 kcal:

Amount of calories: 100 kcal per 89g
3.4g protein - decent levels of protein
1.3g fiber - poor levels of fiber
Decent levels of minerals, especially manganese and selenium
Poor levels of vitamins, and some levels of lutein + zeaxanthin (powerful antioxidants)
Some levels of antioxidants (lutein + zeaxanthin) +

Overall rating of nutrition density per calorie: 4/5

Quinoa

Nutrition of sweet potatoes per 100 kcal:

Amount of calories: 100 kcal per 83g
3.7g protein - decent levels of protein
2.2g fiber - poor levels of fiber
Decent levels of minerals, especially manganese
Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
Good levels of antioxidants (manganese, lutein + zeaxanthin) ++

Overall rating of nutrition density per calorie: 3/5

@@ Line 53: / Line 53: @@
 ! Name
 ! Final Value of Nutrient Density / kcal
-! Amount of kcal per gram
+! Grams of food per 100 kcal
 ! Proteins (grams) / 100 kcal
-! Fibers (grams) / 100 kcal
 ! Vitamin B complex (average RDA) / 100 kcal
 ! data-sort-type=number |Vitamin A (RDA, ug) / 100 kcal
 ! data-sort-type=number |Calcium (RDA, mg) / 100 kcal
+! data-sort-type=number |Iron (RDA, mg) / 100 kcal
 ! data-sort-type=number |Potassium (RDA, mg) / 100 kcal
 ! data-sort-type=number |Zinc (RDA, mg) / 100 kcal
@@ Line 64: / Line 64: @@
 | Amaranth
 |
-| 1.05 kcal per gram
+|
 | 3.7
-| 1.8
 | 5.8%
 | 0% (0.0)
 | 5% (45.1)
+|
 | 3% (137.0)
 | 7% (0.8)
@@ Line 75: / Line 75: @@
 | Bananas
 |
-| 0.89 kcal per gram
+|
 | 1.2
-| 2.9
 | 10%
 | 0% (3.6)
 | 1% (5.6)
+|
 | 9% (402.2)
 | 2% (0.2)
@@ Line 86: / Line 86: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Barley Barley (hulled)]
 |
-| 3.45 kcal per gram
+|
 | 3.5
-| 4.9
 | 6.5%
 | 0% (0.3)
 | 1% (9.3)
+|
 | 3% (127.7)
 | 7% (0.8)
@@ Line 97: / Line 97: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Black_beans Black beans]
 |
-| 1.4 kcal per gram
+|
 | 5.9
-| 7.5
 | 9.7%
 | 0% (0.0)
 | 5% (49.3)
+|
 | 6% (277.9)
 | 7% (0.7)
@@ Line 108: / Line 108: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Carrots_.28raw.29 Carrots (raw)]
 |
-| 0.41 kcal per gram
+|
 | 2.3
-| 6.8
 | 15%
 | 266% (2037.3)
 | 8% (80.5)
+|
 | 17% (780.5)
 | 5% (0.6)
@@ Line 119: / Line 119: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Carrots_.28cooked.29 Carrots (cooked)]
 |
-| 0.35 kcal per gram
+|
 | 2.2
-| 8.6
 | 15.8%
 | 270% (2433.3)
 | 9% (85.7)
+|
 | 14% (671.4)
 | 5% (0.6)
@@ Line 130: / Line 130: @@
 | Cassava
 |
-| 1.61 kcal per gram
+|
 | 0.9
-| 1.1
 | 2.8%
 | 0% (0.4)
 | 1% (9.3)
+|
 | 3% (152.2)
 | 2% (0.2)
@@ Line 141: / Line 141: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Chickpeas_.28garbanzo_beans.29 Chickpeas]
 |
-| 1.39 kcal per gram
+|
 | 5.1
-| 4.6
 | 3.7%
 | 0% (0.8)
 | 3% (32.4)
+|
 | 2% (90.6)
 | 4% (0.5)
@@ Line 152: / Line 152: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Corn Corn]
 |
-| 0.67 kcal per gram
+|
 | 3.4
-| 3.0
 | 8.2%
 | 0% (3.4)
 | 0% (4.5)
+|
 | 4% (197.0)
 | 4% (0.5)
@@ Line 163: / Line 163: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Couscous Couscous]
 |
-| 1.13 kcal per gram
+|
 | 3.4
-| 1.3
 | 3.7%
 | 0% (0.0)
 | 1% (8.4)
+|
 | 1% (44.2)
 | 2% (0.2)
@@ Line 174: / Line 174: @@
 | [https://philosophicalvegan.com/wiki/index.php?title=Common_Whole-food_Staples#Edamame Edamame]
 |
-| 1.2 kcal per gram
+|
 | 9.8
-| 4.3
 | 17.7%
 | 1% (12.3)
 | 5% (52.1)
+|
 | 8% (360.3)
 | 10% (1.1)
@@ Line 185: / Line 185: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Fava_beans Fava beans]
 |
-| 0.62 kcal per gram
+|
 | 7.7
-| 5.8
 | 13.8%
 | 3% (30.4)
 | 3% (29.0)
+|
 | 7% (311.3)
 | 8% (0.8)
@@ Line 196: / Line 196: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Great_Northern_beans Great Northern Beans]
 |
-| 1.4 kcal per gram
+|
 | 7.0
-| 4.5
 | 5.7%
 | 0% (0.0)
 | 6% (64.7)
+|
 | 9% (403.6)
 | 9% (1.0)
@@ Line 207: / Line 207: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Green_beans Green beans]
 |
-| 0.35 kcal per gram
+|
 | 5.4
-| 9.1
 | 15%
 | 10% (90.5)
 | 13% (125.7)
+|
 | 9% (417.1)
 | 6% (0.7)
@@ Line 218: / Line 218: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Green_peas Green peas]
 |
-| 0.78 kcal per gram
+|
 | 6.6
-| 5.8
 | 14.3%
 | 15% (134.6)
 | 3% (30.8)
+|
 | 3% (141.0)
 | 8% (0.9)
@@ Line 229: / Line 229: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Kidney_beans Kidney beans]
 |
-| 1.24 kcal per gram
+|
 | 6.4
-| 4.4
 | 4%
 | 0% (0.0)
 | 5% (46.0)
+|
 | 5% (223.4)
 | 5% (0.6)
@@ Line 240: / Line 240: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Lentils_.28brown.29 Lentils (brown)]
 |
-| 1.16 kcal per gram
+|
 | 7.8
-| 5.1
 | 14.2%
 | 0% (0.4)
 | 2% (16.4)
+|
 | 7% (318.1)
 | 10% (1.1)
@@ Line 251: / Line 251: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Lima_beans Lima beans]
 |
-| 1.15 kcal per gram
+|
 | 6.8
-| 6.1
 | 9%
 | 0% (0.0)
 | 1% (14.8)
+|
 | 9% (441.7)
 | 8% (0.8)
@@ Line 262: / Line 262: @@
 | Mung beans
 |
-| 1.05 kcal per gram
+|
 | 6.7
-| 7.2
 | 10.2%
 | 0% (1.0)
 | 3% (25.7)
+|
 | 5% (253.3)
 | 7% (0.8)
@@ Line 273: / Line 273: @@
 | Millet
 |
-| 1.21 kcal per gram
+|
 | 2.9
-| 2.2
 | 6.8%
 | 0% (0.6)
 | 0% (3.9)
+|
 | 1% (51.6)
 | 4% (0.5)
@@ Line 284: / Line 284: @@
 | Mung beans, sprouted
 |
-| 0.21 kcal per gram
+|
 | 9.7
-| 3.8
 | 26.5%
 | 1% (4.8)
 | 6% (57.1)
+|
 | 10% (481.0)
 | 20% (2.2)
@@ Line 295: / Line 295: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Oatmeal Oatmeal]
 |
-| 3.79 kcal per gram
+|
 | 3.5
-| 2.7
 | 4.2%
 | 0% (0.0)
 | 1% (13.7)
+|
 | 2% (95.5)
 | 9% (1.0)
@@ Line 306: / Line 306: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Oat_bran Oat bran]
 |
-| 2.46 kcal per gram
+|
 | 7.0
-| 6.3
 | 11.8%
 | 0% (0.0)
 | 2% (23.6)
+|
 | 5% (230.1)
 | 11% (1.3)
@@ Line 317: / Line 317: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#White_pasta Pasta (white)]
 |
-| 1.58 kcal per gram
+|
 | 3.7
-| 1.1
 | 8.5%
 | 0% (0.0)
 | 0% (4.4)
+|
 | 1% (27.8)
 | 3% (0.3)
@@ Line 328: / Line 328: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Pinto_beans Pinto beans]
 |
-| 1.14 kcal per gram
+|
 | 6.1
-| 4.8
 | 4.3%
 | 0% (0.0)
 | 6% (55.3)
+|
 | 5% (240.4)
 | 5% (0.5)
@@ Line 339: / Line 339: @@
 | Plantain
 |
-| 1.55 kcal per gram
+|
 | 1.0
-| 1.4
 | 6.7%
 | 3% (29.3)
 | 0% (1.9)
+|
 | 7% (307.7)
 | 1% (0.1)
@@ Line 350: / Line 350: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Potatoes_2 Potatoes (with skin)]
 |
-| 0.93 kcal per gram
+|
 | 2.7
-| 2.4
 | 10.2%
 | 0% (0.5)
 | 2% (16.1)
+|
 | 12% (575.3)
 | 4% (0.4)
@@ Line 361: / Line 361: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Quinoa Quinoa]
 |
-| 1.22 kcal per gram
+|
 | 3.8
-| 1.9
 | 7.5%
 | 0% (0.2)
 | 1% (14.5)
+|
 | 3% (153.0)
 | 8% (0.8)
+|-
+| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Rice_.28brown.29 Rice (brown)]
+|
+|
+| 2.2
+| 7.5%
+| 0% (0.0)
+| 0% (2.4)
+|
+| 1% (69.9)
+| 5% (0.6)
+|-
+| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Rice_.28wild.29 Rice (wild)]
+|
+|
+| 4
+| 6.3%
+| 0% (0.2)
+| 0% (3.0)
+|
+| 2% (100.0)
+| 12% (1.3)
+|-
+| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#White_rice Rice (white)]
+|
+|
+| 2.1
+| 6.3%
+| 0% (0.0)
+| 1% (7.7)
+|
+| 1% (26.9)
+| 3% (0.4)
 |-
 | [https://philosophicalvegan.com/wiki/index.php?title=Common_Whole-food_Staples#Snow_peas Snow peas]
 |
-| 0.42 kcal per gram
+|
 | 7.8
-| 6.7
 | 20.3%
 | 14% (122.6)
 | 10% (100.0)
+|
 | 12% (571.4)
 | 8% (0.8)
+|-
+| Sorghum (flour, whole)
+|
+|
+| 2.3
+| 4.8%
+| 0% (0.0)
+| 0% (3.3)
+|
+| 2% (90.3)
+| 4% (0.5)
 |-
 | [https://philosophicalvegan.com/wiki/index.php?title=Common_Whole-food_Staples#Soybeans Soybeans]
 |
-| 1.72 kcal per gram
+|
 | 10.6
-| 3.5
 | 7%
 | 0% (0.2)
 | 6% (59.3)
+|
 | 6% (299.4)
 | 6% (0.7)
@@ Line 394: / Line 438: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Split_peas Split peas]
 |
-| 1.18 kcal per gram
+|
 | 7.1
-| 9.0
 | 8.2%
 | 0% (0.3)
 | 1% (11.9)
+|
 | 7% (306.9)
 | 8% (0.8)
@@ Line 405: / Line 449: @@
 | [https://philosophicalvegan.com/wiki/index.php?title=Common_Whole-food_Staples#Sweet_potatoes Sweet potatoes]
 |
-| 0.9 kcal per gram
+|
 | 2.2
-| 3.7
 | 12.5%
 | 119% (1067.6)
 | 4% (42.2)
+|
 | 5% (527.8)
 | 3% (0.4)
-|-
-| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Rice_.28brown.29 Rice (brown)]
-|
-| 1.23 kcal per gram
-| 2.2
-| 1.3
-| 7.5%
-| 0% (0.0)
-| 0% (2.4)
-| 1% (69.9)
-| 5% (0.6)
-|-
-| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Rice_.28wild.29 Rice (wild)]
-|
-| 1 kcal per gram
-| 4
-| 1.8
-| 6.3%
-| 0% (0.2)
-| 0% (3.0)
-| 2% (100.0)
-| 12% (1.3)
-|-
-| [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#White_rice Rice (white)]
-|
-| 1.3 kcal per gram
-| 2.1
-| 0.3
-| 6.3%
-| 0% (0.0)
-| 1% (7.7)
-| 1% (26.9)
-| 3% (0.4)
 |-
 | Tempeh
 |
-| 1.92 kcal per gram
+|
 | 10.6
-| 1.9
 | 6.8%
 | 0% (0.0)
 | 6% (57.8)
+|
 | 5% (214.6)
 | 5% (0.6)
@@ Line 460: / Line 471: @@
 | Tofu
 |
-| 1.04 kcal per gram
+|
 | 11.6
-| 1.2
 | 4.8%
 | 0% (0.0)
 | 26% (257.7)
+|
 | 4% (189.7)
 | 10% (1.1)
 |-
-| Sorghum (flour, whole)
+| Taro
 |
-| 3.56 kcal per gram
-| 2.3
-| 1.8
-| 4.8%
-| 0% (0.0)
-| 0% (3.3)
-| 2% (90.3)
-| 4% (0.5)
-|-
-| Taro
 |
-| 1.42 kcal per gram
 | 0.4
-| 3.6
 | 6%
 | 0% (2.9)
 | 1% (12.7)
+|
 | 7% (340.8)
 | 2% (0.2)
@@ Line 493: / Line 493: @@
 | Wheat gluten
 |
-| 3.7 kcal per gram
+|
 | 20.3
-| 0.2
 | 0%
 | 0% (0.0)
 | 4% (38.4)
+|
 | 1% (27.0)
 | 2% (0.2)
@@ Line 504: / Line 504: @@
 | [https://philosophicalvegan.com/wiki/index.php/Common_Whole-food_Staples#Whole_Wheat_Pasta Wheat, whole (pasta)]
 |
-| 1.49 kcal per gram
+|
 | 4.0
-| 2.6
 | 6.7%
 | 0% (0.1)
 | 1% (8.7)
+|
 | 1% (64.4)
 | 8% (0.9)
@@ Line 515: / Line 515: @@
 | Yam
 |
-| 1.16 kcal per gram
+|
 | 1.3
-| 3.4
 | 5.8%
 | 1% (5.2)
 | 1% (12.1)
+|
 | 12% (577.6)
 | 2% (0.2)

Difference between revisions of "Common Whole-food Staples"

Revision as of 13:41, 6 June 2021

Contents

Processed Staple Examples

White pasta

White rice

Whole-foods Staples

Grains

Barley

Corn

Oats

Oat bran

Oatmeal

Rice (black)

Rice (brown)

Rice (red)

Rice (wild)

Wheat

Whole Wheat Pasta

Legumes

Black beans

Black-eyes Peas

Cannellini beans

Chickpeas (garbanzo beans)

Edamame

Fava beans

Great Northern beans

Green beans

Green peas

Kidney beans

Lentils (brown)

Lentils (green)

Lentils (red)

Lima beans

Pinto beans

Red beans

Snow peas

Soybeans

Split peas

Potatoes

Potatoes

Sweet potatoes

Carrots

Carrots (raw)

Carrots (cooked)

Couscous

Quinoa

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