A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Pea protein isolate powder
Average protein
16,5 g
per 100g
Average carbs
45,3 g
per 100g
Average fat
9,3 g
per 100g
This list has 100 options focused on Iron; Pea protein isolate powder leads the ranking with 123.6 mg per 100 g (routine lens).
For Iron, Thyme leads with 123.6 mg per 100 g; the list spans 6.91 mg to 123.6 mg (average 16.1 mg).
This list has 100 options focused on Iron; Pea protein isolate powder leads the ranking with 123.6 mg per 100 g (routine lens).
For Iron, Thyme leads with 123.6 mg per 100 g; the list spans 6.91 mg to 123.6 mg (average 16.1 mg).
Among 100 foods ranked by Iron, Thyme leads with 123.6 mg per 100 g. The list spans 6.91 mg to 123.6 mg, averaging 16.1 mg.
Editorial angle: routine.
Use Iron as the main axis, but cross-check calories, protein and your real portion. All 100 items were filtered for this lens — table rank is not an automatic recommendation.
Items here range from 55 kcal to 790.84 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Iron with calories and build your real portion before deciding what enters your routine.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Thyme | 331,0 | 9,1 | 57,1 | 7,4 | 18,6 | 5/10 |
White bread, fried | 256,0 | 8,8 | 51,5 | 1,6 | 3,5 | 3/10 |
Cumin, seed, raw (imported date) | 407,0 | 17,8 | 33,7 | 22,3 | 10,5 | 4/10 |
Cumin | 417,0 | 17,8 | 45,4 | 18,2 | 10,5 | 4/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
Chili or hotpepper, powder | 303,0 | 12,0 | 31,7 | 14,3 | 34,8 | 7/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Rosemary | 342,0 | 5,0 | 46,4 | 15,2 | 24,1 | 5/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Breakfast cereal, corn and wheat | 374,0 | 6,0 | 80,8 | 3,0 | 3,4 | 2/10 |
paprika, powder | 328,0 | 14,8 | 38,0 | 13,0 | 20,0 | 5/10 |
Paprika, powder | 328,0 | 14,8 | 38,0 | 13,0 | 20,0 | 5/10 |
Breakfast cereal, wheat and rice | 369,0 | 16,0 | 74,0 | 1,0 | 3,0 | 3/10 |
Fried corn | 566,0 | 6,6 | 51,0 | 37,3 | 4,9 | 2/10 |
Mussel stewed with vegetables, unsalted (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Mussel stewed with vegetables, with salt (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Cereals, porridge, dry mix (averga of several flavours), Brazil | 364,0 | 5,2 | 82,9 | 1,3 | 3,2 | 2/10 |
Wheat appetizer | 507,0 | 10,3 | 58,2 | 25,9 | 6,3 | 3/10 |
Scratchings | 482,0 | 10,3 | 52,2 | 25,8 | 6,2 | 3/10 |
Wheat appetizer | 506,0 | 10,3 | 58,2 | 25,8 | 6,2 | 3/10 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 232,0 | 10,4 | 42,4 | 2,1 | 26,2 | 6/10 |
Cereals, flour, for kids (average of several flavours), Brazil | 372,0 | 8,4 | 79,5 | 2,3 | 3,0 | 2/10 |
Chocolate, dark, 50% cocoa, Brazil | 555,0 | 7,8 | 35,0 | 42,6 | 10,9 | 3/10 |
Marzipan (almond paste, with sugar) | 428,0 | 7,4 | 58,8 | 18,1 | 4,8 | 2/10 |
Breakfast cereal, wheat, oat, corn, honey and nuts | 386,0 | 11,0 | 80,0 | 2,4 | 4,4 | 3/10 |
Mashed potato, flakes | 356,0 | 8,2 | 78,7 | 0,9 | 9,3 | 3/10 |
Rice with mussel, with white rice, unsalted (white rice, mussel, tomato, red bell pepper, parsley, with tomato sauce (tomato, with oil, onion and garlic), with black pepper, unsalted) | 102,0 | 6,3 | 12,9 | 2,8 | 1,1 | 2/10 |
Rice with mussel, with white rice, with salt (white rice, mussel, tomato, red bell pepper, parsley, with tomato sauce (tomato, with oil, onion and garlic), with black pepper, with salt) | 101,0 | 6,2 | 12,8 | 2,8 | 1,1 | 2/10 |
Cereal, flour, apple/banana/papaya, Brazil | 381,0 | 6,0 | 87,7 | 0,7 | 2,4 | 2/10 |
Brazilian recipe, with seafood, unsalted (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, unsalted) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Brazilian recipe, with seafood, with salt (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, with salt) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Breakfast cereal, corn, with chocolate, powder | 365,0 | 6,2 | 81,5 | 1,5 | 4,7 | 2/10 |
Cereals, porrigde, wheat/barley/oat, dry mix, Brazil | 361,0 | 8,9 | 76,6 | 2,1 | 5,0 | 3/10 |
Cereals, flour, Brazil | 352,0 | 12,9 | 70,3 | 2,1 | 6,2 | 3/10 |
Mashed potato with milk, flakes | 370,0 | 10,6 | 74,3 | 3,4 | 9,5 | 3/10 |
Pea protein isolate powder | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína isolada de ervilha em pó | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína aislada de guisante en polvo | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Breakfast cereal, wheat, oat, corn and honey | 392,0 | 8,0 | 79,0 | 4,9 | 3,0 | 2/10 |
Breakfast cereal, corn, wheat and oat | 410,0 | 6,2 | 80,9 | 6,8 | 2,4 | 2/10 |
Breakfast cereal, whole wheat | 332,0 | 11,5 | 66,0 | 2,5 | 15,0 | 4/10 |
Cereal bar, with chocolate | 391,0 | 9,0 | 73,0 | 7,0 | 1,5 | 2/10 |
Cereal bar, with fruit | 389,0 | 8,0 | 78,0 | 5,0 | 1,5 | 2/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
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Protein
Moderate
Carbs
High
Fat
Moderate
Calories
High
Summary
Decide better
It groups 100 filtered foods; Pea protein isolate powder is a standout for the routine angle.
Start with Thyme, White bread, fried, Cumin, seed, raw (imported date) and compare protein, fiber and calories per 100 g.
All values are per 100 g. Mentally adjust for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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