Discover the exact daily intake your body needs for every vitamin and mineral — personalised by age, sex, weight, and life stage using official IOM/NASEM Dietary Reference Intakes.

Explore the glycemic index and glycemic load of 2,745 plant-based foods — sourced from the University of Sydney's international GI database. Low-GI diets support blood sugar control, satiety, and long-term metabolic health.

Rank plant-based foods by essential amino acid content — explore total EAA or individual amino acids (leucine, lysine, tryptophan, and more). Hemp seeds, spirulina, pumpkin seeds, and soy show the highest EAA totals. Data from USDA FoodData Central.

Rank and compare plant-based foods by betaine (trimethylglycine) content — the methyl donor that supports homocysteine metabolism, cardiovascular health, and liver function. Data from USDA Choline Database Release 2.

Rank plant-based foods by calcium. Low-oxalate greens like kale, bok choy, and broccoli offer 40–61% absorption — data from USDA FoodData Central.

Compare plant-based foods by all five major carotenoids — beta-carotene, lycopene, lutein+zeaxanthin, alpha-carotene, and beta-cryptoxanthin — from USDA FoodData Central.

Rank plant-based foods by choline and related metabolites (betaine, phosphatidylcholine, GPC) from the USDA Choline Database Release 2.

Rank plant-based foods by hydroxycinnamic acid content — the phenolic acid class including chlorogenic acid (5-CQA), caffeic acid, ferulic acid, and p-coumaric acid. Coffee leads; artichokes, potatoes, and apples are top whole-food sources. Data from Phenol-Explorer v3.6.

Rank plant-based foods by ellagitannin content — hydrolysable tannins converted by gut bacteria to urolithins, the bioactive metabolites linked to mitochondrial health. Pomegranates, raspberries, and walnuts dominate. Data from Phenol-Explorer v3.6.

Rank plant-based foods by dietary fiber. Whole plant foods are the only source of fiber — legumes, seeds, and wholegrains lead the rankings. Data from USDA FoodData Central.

Rank and compare plant foods by specific flavonoid classes — quercetin, catechins, anthocyanidins, kaempferol, and more — from the USDA Flavonoid Database.

Rank plant-based foods by folate (DFE, dietary folate equivalents) — the B9 vitamin essential for DNA synthesis, cell division, and one-carbon metabolism. Legumes and dark leafy greens excel. Data from USDA FDC.

Explore the total antioxidant capacity (FRAP assay) of 2,500+ foods, from the landmark Carlsen 2010 dataset covering plants, spices, herbs, and beverages.

Rank plant-based foods by iodine content — seaweeds are the standout sources, with nori, wakame, dulse, and arame providing reliable amounts. Legumes and starchy vegetables contribute smaller amounts. Curated from published food composition research.

Rank and compare plant-based foods by non-heme iron content. Pair with vitamin C to boost absorption — data from USDA FoodData Central.

Rank 253 plant-based foods by isoflavone content — daidzein, genistein, glycitein, formononetin, biochanin A, and coumestrol — from the USDA Isoflavone Database R2.1.

Rank plant-based foods by lignan content — phenolic compounds converted by gut microbiota to enterolignans with oestrogenic and antioxidant activity. Flaxseeds are by far the richest source. Data from Phenol-Explorer v3.6.

Rank plant-based foods by magnesium — the mineral that activates over 300 enzymes, supports sleep via GABA pathways, and eases muscle tension. Data from USDA FoodData Central.

Explore and compare the full nutrient profiles of 2,500+ plant-based foods, powered by the USDA FoodData Central database.

Rank and compare plant-based foods by alpha-linolenic acid (ALA) content — the essential plant omega-3 fatty acid — powered by USDA FoodData Central.

Browse ORAC (Oxygen Radical Absorbance Capacity) scores for 321 plant-based foods from the USDA ORAC Database Release 2.0.

Browse oxalate content for 614 plant-based foods compiled from Harvard, USDA, and other published research. Useful for anyone managing kidney stone risk or calcium absorption.

Explore phytic acid (phytate) content across 119 plant-based foods from peer-reviewed research. Phytic acid reduces mineral absorption but also acts as an antioxidant — soaking, sprouting, and fermenting can lower levels.

Explore phytosterol content (total, beta-sitosterol, campesterol, stigmasterol) across 273 plant-based foods from USDA FoodData Central.

Dive into the polyphenol content of plant foods using Phenol-Explorer — the most comprehensive database of phenolic compounds in food.

Rank plant-based foods by potassium — the electrolyte essential for heart health and blood pressure. Plant-based diets naturally provide 4,000–6,000mg/day. Data from USDA FoodData Central.

Rank plant-based foods by PRAL Score (Potential Renal Acid Load) using the validated Remer-Manz formula. Negative values indicate alkaline-forming foods; positive values indicate acid-forming. Fruits and vegetables consistently return the most negative (alkaline) PRAL scores.

Explore condensed tannin content across 281 plant-based foods using data from the USDA Proanthocyanidin Database Release 2.

Rank plant-based foods by protein content. From seitan (~75g/100g) and nutritional yeast (~50g) to lentils and quinoa — data from USDA FoodData Central.

Rank plant-based foods by selenium — the trace mineral powering glutathione peroxidase (the body's primary antioxidant enzyme) and thyroid hormone metabolism. Brazil nuts, seeds, and whole grains are top sources. Data from USDA FDC.

Rank plant-based foods by stilbene content (resveratrol, pterostilbene, and related compounds) — a polyphenol class produced by plants in response to stress. Grapes, berries, and peanuts are the richest sources. Data from Phenol-Explorer v3.6.

Rank plant-based foods by vitamin C. Pairing with iron-rich foods boosts non-heme iron absorption 2–6× — data from USDA FoodData Central.

Rank plant-based foods by vitamin E (alpha-tocopherol) — the fat-soluble antioxidant that protects cell membranes and works synergistically with selenium. Nuts, seeds, and plant oils are top sources. Data from USDA FDC.

Rank plant-based foods by vitamin K1 (phylloquinone) — essential for blood clotting, osteocalcin activation, and bone mineralisation. Dark leafy greens are the richest sources. Data from USDA FoodData Central.

Rank plant-based foods by zinc content. Plant-based eaters need ~1.5× the standard RDA due to phytate binding — soaking and sprouting improves bioavailability. Data from USDA FoodData Central.