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
Supplement, protein powder whey based
Average protein
20,8 g
per 100g
Average carbs
25,9 g
per 100g
Average fat
26,2 g
per 100g
This list has 100 options focused on Magnesium; Supplement, protein powder whey based leads the ranking with 2270 mg per 100 g (general health lens).
For Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g; the list spans 194 mg to 2270 mg (average 329.7 mg).
This list has 100 options focused on Magnesium; Supplement, protein powder whey based leads the ranking with 2270 mg per 100 g (general health lens).
For Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g; the list spans 194 mg to 2270 mg (average 329.7 mg).
Among 100 foods ranked by Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g. The list spans 194 mg to 2270 mg, averaging 329.7 mg.
Editorial angle: general health.
Use Magnesium 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 73 kcal to 624 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 Magnesium 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 |
|---|---|---|---|---|---|---|
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Cheese, "grazalema" type | 378,0 | 21,9 | — | 32,3 | — | 3/10 |
Cheese, "zamorano" type | 487,0 | 26,8 | — | 42,2 | — | 4/10 |
Brazilian recipe, with brazilian leaf ´língua de vaca´, with salt (brazilian leaf ´língua de vaca´, dried shrimp, nuts cashew, peanut, coconut milk, ginger, parsley, palm oil, with oil, onion and garlic, with salt) | 281,0 | 7,8 | 4,4 | 25,8 | 1,8 | 3/10 |
Cheese, "ibores" type | 405,0 | 23,9 | — | 34,3 | — | 4/10 |
Cheese, "castellano" type | 462,0 | 26,0 | — | 39,8 | — | 4/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Cheese, "flor de guía" typr | 388,0 | 27,2 | — | 31,1 | — | 4/10 |
Cheese, "majorero" type | 361,0 | 25,7 | — | 28,8 | — | 4/10 |
Chocolate, powder, soluble (average of different brands) | 368,0 | 8,9 | 71,8 | 5,0 | 9,5 | 3/10 |
Cheese, "tenerife" type | 344,0 | 19,3 | — | 29,7 | — | 3/10 |
Cheese, "tiétar" type | 401,0 | 21,5 | — | 35,0 | — | 3/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Soluble coffee, powder | 501,5 | 18,5 | 11,0 | — | 20,7 | 5/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Cheese, "murcia with wine" type | 443,0 | 23,2 | — | 38,9 | — | 3/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
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 |
Cheese, "san simón" type | 446,0 | 26,1 | — | 37,9 | — | 4/10 |
Cheese, "herreño" type | 369,0 | 24,1 | — | 30,2 | — | 4/10 |
Sesame, seed | 579,0 | 20,4 | 11,7 | 50,0 | 11,0 | 4/10 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
Cheese, "torta del casar" type | 364,0 | 18,2 | — | 32,4 | — | 3/10 |
Cheese, "porrúa" type | 383,0 | 23,8 | — | 32,0 | — | 4/10 |
Cheese, "servilleta" type | 325,0 | 22,2 | — | 26,3 | — | 3/10 |
Cheese, "ahumado de aliva" type | 410,0 | 25,7 | — | 34,1 | — | 4/10 |
Coffee, powder, instant | 359,0 | 18,5 | 70,6 | 0,3 | 0,0 | 3/10 |
Coffee, powder | 461,6 | 18,5 | 8,0 | 0,3 | 0,0 | 4/10 |
Cheese, "peñamellera" type | 366,0 | 23,3 | — | 30,4 | — | 3/10 |
Cheese, "tetilla" type | 376,0 | 21,6 | — | 32,2 | — | 3/10 |
Cheese, "gaztazarra" type | 330,0 | 18,4 | — | 28,5 | — | 3/10 |
Soluble coffee, decaffeinated, powder | 219,0 | 11,6 | 42,6 | 0,2 | 0,0 | 2/10 |
Cheese, "aracena" type | 392,0 | 21,9 | — | 33,9 | — | 3/10 |
Cheese, "serrat" type | 413,0 | 23,1 | — | 35,6 | — | 3/10 |
Periwinkle, boiled | 397,1 | 20,8 | — | 1,2 | 0,0 | 3/10 |
Periwinkle, boiled | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
Cheese, "mahón" type | 408,0 | 24,9 | — | 34,3 | — | 4/10 |
Caviar | 276,0 | 24,6 | 4,0 | 17,9 | 0,0 | 5/10 |
Roe, fish, cured, caviar | 274,0 | 24,6 | 3,5 | 17,9 | 0,0 | 5/10 |
Cheese, "càdiz" type | 310,0 | 16,9 | — | 26,9 | — | 3/10 |
Cheese, "casin" type | 370,0 | 23,1 | — | 30,8 | — | 3/10 |
Cheese, "cantabria" type | 358,0 | 21,5 | — | 30,2 | — | 3/10 |
Mix of nuts and seeds, with salt (cashew, Brazil, peanuts, sesame, flaxseed, with salt) | 568,0 | 19,6 | 10,9 | 49,5 | 13,3 | 5/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Supplement, protein powder whey based is a standout for the general health angle.
Start with Mollusc, mussel, boiled, drained, without oil, without salt, Brazil, Wheat, bran, Pumpkin seeds 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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