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
20,6 g
per 100g
Average carbs
27,2 g
per 100g
Average fat
16,2 g
per 100g
This list has 100 options focused on Zinc; Supplement, protein powder whey based leads the ranking with 40 mg per 100 g (routine lens).
For Zinc, Breakfast cereal, wheat with sugar leads with 40 mg per 100 g; the list spans 3.5 mg to 40 mg (average 5.7 mg).
This list has 100 options focused on Zinc; Supplement, protein powder whey based leads the ranking with 40 mg per 100 g (routine lens).
For Zinc, Breakfast cereal, wheat with sugar leads with 40 mg per 100 g; the list spans 3.5 mg to 40 mg (average 5.7 mg).
Among 100 foods ranked by Zinc, Breakfast cereal, wheat with sugar leads with 40 mg per 100 g. The list spans 3.5 mg to 40 mg, averaging 5.7 mg.
Editorial angle: routine.
Use Zinc 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 100 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 Zinc 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 |
|---|---|---|---|---|---|---|
Breakfast cereal, wheat with sugar | 378,0 | 7,0 | 84,0 | 1,5 | 3,5 | 2/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Wheat germ | 312,0 | 26,6 | 30,6 | 9,2 | 17,7 | 6/10 |
Wheat germ | 321,0 | 25,0 | 33,3 | 9,7 | 15,9 | 6/10 |
Wheat germ | 284,0 | 26,7 | 23,6 | 9,2 | 24,7 | 7/10 |
Chocolate, powder, soluble (average of different brands) | 368,0 | 8,9 | 71,8 | 5,0 | 9,5 | 3/10 |
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 |
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 |
Seed, pumpkin, whole, roasted, without oil, unsalted | 391,0 | 18,6 | 35,4 | 19,4 | 18,4 | 5/10 |
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Almond, raw | 576,0 | 19,0 | 4,5 | 53,5 | 15,0 | 6/10 |
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 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
Pine nut | 689,0 | 14,0 | 4,0 | 68,6 | 1,9 | 3/10 |
Pine nut, raw, in shell | 689,0 | 14,0 | 3,9 | 68,6 | 8,5 | 4/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
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 |
Meat, beef, chuck, cooked, with pequi, bell pepper, with oil, onion and garlic, with nutmeg, with black pepper, unsalted | 212,0 | 19,7 | 1,9 | 13,9 | 1,9 | 5/10 |
Meat, beef, chuck, cooked, with pequi, bell pepper, with soy oil, onion and garlic, chives and parsley, black pepper, nutmeg, with salt, Brazil | 207,0 | 19,1 | 1,4 | 13,9 | 1,9 | 4/10 |
Breakfast cereal, corn, with chocolate, powder | 365,0 | 6,2 | 81,5 | 1,5 | 4,7 | 2/10 |
Meat, beef, ground, chuck, cooked, with carrot, zucchini, corn, with oil, onion and garlic, unsalted | 188,0 | 18,9 | 2,5 | 11,4 | 1,1 | 4/10 |
Meat, beef, ground, chuck, cooked, with carrot, zucchini, corn, with oil, onion and garlic, with salt | 187,0 | 18,9 | 2,5 | 11,3 | 1,1 | 4/10 |
Sesame, seed | 579,0 | 20,4 | 11,7 | 50,0 | 11,0 | 4/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Sunflower seeds, peeled, with salt | 631,0 | 17,2 | 12,8 | 56,8 | 11,5 | 4/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Brazilian recipe (meat, beef, chuck, cooked, with bell pepper, chive, black pepper, with tomato sauce (tomato, with oil, onion and garlic), with salt) | 221,0 | 17,5 | 4,8 | 14,6 | 1,2 | 4/10 |
Brazilian recipe (meat, beef, chuck, cooked, with bell pepper, chive, black pepper, with tomato sauce (tomato, with oil, onion and garlic), unsalted) | 221,0 | 17,5 | 4,7 | 14,7 | 1,1 | 4/10 |
Soybean, flour | 418,0 | 34,5 | 23,5 | 20,6 | 17,3 | 7/10 |
Kebab with meat beef, roasted, without salt (quinoa, garlic, onion, ground meat beef (knuckle), mint, black pepper, without salt) | 162,0 | 21,6 | 7,7 | 5,0 | 1,4 | 5/10 |
Kebab with meat beef, roasted, with salt (quinoa, garlic, onion, ground meat beef (knuckle), mint, black pepper, with salt) | 161,0 | 21,5 | 7,4 | 5,0 | 1,2 | 5/10 |
Cumin, seed, raw (imported date) | 407,0 | 17,8 | 33,7 | 22,3 | 10,5 | 4/10 |
Cashew nut, raw | 578,0 | 17,5 | 32,0 | 42,2 | 1,4 | 3/10 |
Cashew nut, raw | 578,0 | 17,5 | 32,0 | 42,2 | 2,9 | 3/10 |
Meat, beef, ground, chuck, cooked, with carrot, zucchini, corn and green pea, with oil, onion and garlic, with salt | 146,0 | 15,8 | 4,0 | 7,4 | 1,4 | 4/10 |
Meat, beef, ground, chuck, cooked, with carrot, zucchini, corn and green pea, with oil, onion and garlic, unsalted | 147,0 | 15,8 | 4,1 | 7,5 | 1,4 | 4/10 |
Cereals, porridge, dry mix (averga of several flavours), Brazil | 364,0 | 5,2 | 82,9 | 1,3 | 3,2 | 2/10 |
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 |
Cereals, granola, homemade (flakes oat, corn flakes, flax seed, oilseeds - nut, cashew and Brazil nuts, dried apricot, raisin, with cinnamon) | 371,0 | 10,6 | 57,4 | 11,0 | 8,7 | 3/10 |
Oat, raw | 350,0 | 11,7 | 59,8 | 7,1 | 5,6 | 3/10 |
Cheese, parmesan, Brazil | 443,0 | 31,9 | 0,1 | 35,0 | 2,4 | 5/10 |
Vegetable cheese, with cashew nuts, Brazil nuts and almonds, with salt (cashew nuts, Brazil nuts, almonds, garlic powder, onion powder, with salt) | 606,0 | 19,2 | 16,5 | 51,5 | 6,4 | 4/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Soybean, dry, raw | 386,0 | 35,9 | 15,8 | 19,9 | 15,7 | 7/10 |
Soybean, dry, raw | 374,0 | 35,9 | 15,8 | 18,6 | 15,7 | 7/10 |
Soybean, dry, raw | 374,0 | 35,9 | 15,8 | 18,6 | 15,7 | 7/10 |
Sandwich, whole wheat bread, with ricotta cream and Shiitake mushrooms, with olive oil, with salt, Brazil (ricotta, whole wheat bread, Shiitake mushrooms, non-alcoholic beer, lemon juice, oat flour, olive oil, with salt) | 241,0 | 5,9 | 27,9 | 11,8 | 4,1 | 2/10 |
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
Moderate
Carbs
High
Fat
Low
Calories
High
Summary
Decide better
It groups 100 filtered foods; Supplement, protein powder whey based is a standout for the routine angle.
Start with Breakfast cereal, wheat with sugar, Beverage, meal replacement, powder (imported date), Wheat germ 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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