Difference between revisions of "Common Whole-food Staples"
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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. | 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. | ||
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Revision as of 19:56, 31 May 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.
| Name | Final Value of Nutrient Density / kcal | Amount of kcal per gram | Proteins (grams) / 100 kcal | Fibers (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 |
|---|---|---|---|---|---|---|---|---|---|
| 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) | |
| 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) | |
| Carrots (raw) | 0.41 kcal per gram | 2.3 | 6.8 | 15% | 266% (2037.3) | 8% (80.5) | 17% (780.5) | 5% (0.6) | |
| 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) | |
| Chickpeas | 1.39 kcal per gram | 5.1 | 4.6 | 3.7% | 0% (0.8) | 3% (32.4) | 2% (90.6) | 4% (0.5) | |
| Corn | 0.67 kcal per gram | 3.4 | 3.0 | 8.2% | 0% (3.4) | 0% (4.5) | 4% (197.0) | 4% (0.5) | |
| Couscous | 1.13 kcal per gram | 3.4 | 1.3 | 3.7% | 0% (0.0) | 1% (8.4) | 1% (44.2) | 2% (0.2) | |
| Edamame | 1.2 kcal per gram | 9.8 | 4.3 | 17.7% | 1% (12.3) | 5% (52.1) | 8% (360.3) | 10% (1.1) | |
| 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) | |
| 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) | |
| Green beans | 0.35 kcal per gram | 5.4 | 9.1 | 15% | 10% (90.5) | 13% (125.7) | 9% (417.1) | 6% (0.7) | |
| 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) | |
| Kidney beans | 1.24 kcal per gram | 6.4 | 4.4 | 4% | 0% (0.0) | 5% (46.0) | 5% (223.4) | 5% (0.6) | |
| 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) | |
| Lima beans | 1.15 kcal per gram | 6.8 | 6.1 | 9% | 0% (0.0) | 1% (14.8) | 9% (441.7) | 8% (0.8) | |
| Oatmeal | 3.79 kcal per gram | 3.5 | 2.7 | 4.2% | 0% (0.0) | 1% (13.7) | 2% (95.5) | 9% (1.0) | |
| 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) | |
| 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) | |
| 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) | |
| 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) | |
| Quinoa | 1.22 kcal per gram | 3.8 | 1.9 | 7.5% | 0% (0.2) | 1% (14.5) | 3% (153.0) | 8% (0.8) | |
| Snow peas | 0.42 kcal per gram | 7.8 | 6.7 | 20.3% | 14% (122.6) | 10% (100.0) | 12% (571.4) | 9% (0.8) | |
| Soybeans | 1.72 kcal per gram | 10.6 | 3.5 | 7% | 0% (0.2) | 6% (59.3) | 6% (299.4) | 6% (0.7) | |
| 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) | |
| 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) | |
| 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) | |
| Rice (wild) | 1 kcal per gram | 4 | 1.8 | 6.3% | 0% (0.2) | 0% (3.0) | 2% (100.0) | 12% (1.3) | |
| 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) | |
| 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) | |
Contents
- 1 Processed Staple Examples
- 2 Whole-foods Staples
- 2.1 Grains
- 2.2 Legumes
- 2.2.1 Black beans
- 2.2.2 Black-eyes Peas
- 2.2.3 Cannellini beans
- 2.2.4 Chickpeas (garbanzo beans)
- 2.2.5 Edamame
- 2.2.6 Fava beans
- 2.2.7 Great Northern beans
- 2.2.8 Green beans
- 2.2.9 Green peas
- 2.2.10 Kidney beans
- 2.2.11 Lentils (brown)
- 2.2.12 Lentils (green)
- 2.2.13 Lentils (red)
- 2.2.14 Lima beans
- 2.2.15 Pinto beans
- 2.2.16 Red beans
- 2.2.17 Snow peas
- 2.2.18 Soybeans
- 2.2.19 Split peas
- 2.3 Potatoes
- 2.4 Carrots
- 2.5 Couscous
- 2.6 Quinoa
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
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
