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
20,9 g
per 100g
Average carbs
25,8 g
per 100g
Average fat
27,1 g
per 100g
This list has 100 options focused on Magnesium; Supplement, protein powder whey based leads the ranking with 611 mg per 100 g (sports performance lens).
For Magnesium, Wheat, bran leads with 611 mg per 100 g; the list spans 195 mg to 611 mg (average 316.1 mg).
This list has 100 options focused on Magnesium; Supplement, protein powder whey based leads the ranking with 611 mg per 100 g (sports performance lens).
For Magnesium, Wheat, bran leads with 611 mg per 100 g; the list spans 195 mg to 611 mg (average 316.1 mg).
Among 100 foods ranked by Magnesium, Wheat, bran leads with 611 mg per 100 g. The list spans 195 mg to 611 mg, averaging 316.1 mg.
Editorial angle: sports performance.
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 85 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 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 |
|---|---|---|---|---|---|---|
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
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 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
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 | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
Periwinkle, boiled | 397,1 | 20,8 | — | 1,2 | 0,0 | 3/10 |
Cheese, "mahón" type | 408,0 | 24,9 | — | 34,3 | — | 4/10 |
Roe, fish, cured, caviar | 274,0 | 24,6 | 3,5 | 17,9 | 0,0 | 5/10 |
Caviar | 276,0 | 24,6 | 4,0 | 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 |
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Protein
High
Carbs
Moderate
Fat
Low
Calories
High
Summary
Decide better
It groups 100 filtered foods; Supplement, protein powder whey based is a standout for the sports performance angle.
Start with Wheat, bran, 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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