Methodology

Data Source: USDA FoodData Central

All nutrition data on this site comes from the USDA FoodData Central database, maintained by the U.S. Department of Agriculture. I primarily use two datasets:

SR Legacy — Standard Reference database with ~7,800 common foods, the most widely used source for nutrition labels and dietary analysis.
Foundation Foods — ~2,200 foods with enhanced nutrient profiles and detailed analytical data.

This is the same data used by nutrition labels, dietitians, and food manufacturers across the United States.

Nutrient Values

All nutrient values are reported per 100 grams of the edible portion unless otherwise noted. This standardization allows direct comparison between any two foods.

I track 31 nutrients including:

Macronutrients: Calories, protein, total fat, saturated fat, carbohydrates, fiber, sugars
Vitamins: A, C, D, E, K, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, B12, folate
Minerals: Calcium, iron, potassium, magnesium, phosphorus, zinc, copper, manganese, selenium

% Daily Value

Percent Daily Value (%DV) is based on the FDA's recommended daily intake for a 2,000 calorie diet. These are the same reference values used on nutrition facts labels.

5% DV or less = low in that nutrient
10-19% DV = good source
20% DV or more = excellent source

Food Comparisons

When comparing two foods, I evaluate each nutrient individually. For most nutrients (protein, vitamins, minerals, fiber), higher is better. For others (calories, sodium, saturated fat, cholesterol, sugars), lower is better. The "winner" count reflects which food has more favorable values across all tracked nutrients.

Limitations

Nutrient content can vary based on growing conditions, preparation method, and brand.
Values represent averages from analytical testing, not exact amounts in any specific food item.
This site is for informational purposes only and should not replace professional dietary advice.
Some nutrients may show 0 when data is not available rather than when truly absent.