Common Whole-food Staples

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, 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 it 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).

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).

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. 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	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
Amaranth		1.05 kcal per gram	3.7	1.8	5.8%	0% (0.0)	5% (45.1)	3% (137.0)	7% (0.8)
Bananas		0.89 kcal per gram	1.2	2.9	10%	0% (3.6)	1% (5.6)	9% (402.2)	2% (0.2)
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)
Cassava		1.61 kcal per gram	0.9	1.1	2.8%	0% (0.4)	1% (9.3)	3% (152.2)	2% (0.2)
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)
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)
Millet		1.21 kcal per gram	2.9	2.2	6.8%	0% (0.6)	0% (3.9)	1% (51.6)	4% (0.5)
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)
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)
Plantain		1.55 kcal per gram	1.0	1.4	6.7%	3% (29.3)	0% (1.9)	7% (307.7)	1% (0.1)
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)	8% (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)
Tempeh		1.92 kcal per gram	10.6	1.9	6.8%	0% (0.0)	6% (57.8)	5% (214.6)	5% (0.6)
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)		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)
Wheat gluten		3.7 kcal per gram	20.3	0.2	0%	0% (0.0)	4% (38.4)	1% (27.0)	2% (0.2)
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)
Yam		1.16 kcal per gram	1.3	3.4	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 (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 (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

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

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

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