Nutritional Value of Foods

Information on food nutrition facts

Superfood and superfruit are marketing terms, and products labeled superfood or superfruit are not recognized by the FDA and USDA as such. These terms are not allowed in the European Union, unless there is evidence supporting the “super” claim.

Name	Scientific Name	Nutrients
Acerola	Malpighia emarginata	vitamin C
Almond	Prunus dulcis	riboflavin, vitamin E, calcium, iron, magnesium, phosphorous, potassium, zinc, copper, manganese
Apple	Malus domestica	vitamin C
Apricot	Prunus armeniaca	vitamin C, vitamin A
Artichoke	Cynara cardunculus	vitamin C, copper
Artichoke Cooked	Cynara cardunculus	folate
Arugula	Eruca vesicaria	folate, vitamin K
Asian Pear	Pyrus pyrifolia	vitamin C, vitamin K
Asparagus	Asparagus officinalis	vitamin K
Baby Carrot	Daucus carota	vitamin A
Bamboo Shoot Cooked	Phyllostachys edulis	potassium
Banana	Musa acuminata	vitamin B6
Beetroot	Beta vulgaris	folate, betaine
Bitter Melon	Momordica charantia	vitamin C
Bitter Melon Cooked	Momordica charantia	vitamin C, lutein and zeaxanthin
Black Currant	Ribes nigrum	vitamin C
Black Mulberry	Morus nigra	vitamin C
Black Walnut	Juglans nigra	vitamin B6, magnesium, phosphorus, zinc, copper, manganese, selenium
Blackberry	Rubus	manganese
Blueberry	Vaccinium	vitamin K
Breadfruit	Artocarpus altilis	vitamin C
Broccoli	Brassica oleracea	vitamin C, vitamin K
Buckwheat	Fagopyrum esculentum	riboflavin, niacin, magnesium, phosphorous, copper, manganese
Buckwheat Roasted Cooked	Fagopyrum esculentum	copper, manganese
Buckwheat Roasted Dried	Fagopyrum esculentum	niacin, magnesium, phosphorous, copper, manganese
Calabash	Lagenaria siceraria	vitamin C
Calabash Cooked	Lagenaria siceraria	vitamin C
California Avocado	Persea americana	pantothenic acid, folate
Cantaloupe	Cucumis melo	vitamin C
Carrot	Daucus carota	vitamin A
Cashew Nut	Anacardium occidentale	thiamin, vitamin B6, vitamin K, iron, magnesium, phosphorous, zinc, copper, manganese, selenium
Cauliflower	Brassica oleracea	vitamin C
Celery	Apium graveolens	vitamin K
Chayote	Sechium edule	folate
Cherimoya	Annona cherimola	vitamin C, vitamin B6
Chia Seed	Salvia hispanica	fiber, omega-3, thiamin, niacin, calcium, iron, magnesium, phosphorous, copper, manganese, selenium
Clementine	Citrus clementina	vitamin C
Cocoa Powder Unsweetened	Theobroma cacao	fiber, iron, magnesium, phosphorus, zinc, copper, manganese, caffeine, theobromine
Coconut Water	Cocos nucifera	magnesium, manganese
Cranberry	Vaccinium macrocarpon	vitamin C, flavonoids
Crookneck Squash	Cucurbita pepo	vitamin C
Currant	Ribes rubrum	vitamin C
Custard Apple	Annona reticulata	vitamin C
Durian	Durio zibethinus	thiamin
Elderberry	Sambucus nigra	vitamin C, flavonoids
Endive	Cichorium endivia	pantothenic acid, folate, vitamin K, manganese
English Walnut	Juglans regia	thiamin, vitamin B6, folate, magnesium, phosphorus, zinc, copper, manganese
Feijoa	Feijoa sellowiana	vitamin C
Fenugreek Seed	Trigonella foenum-graecum	fiber, thiamin, riboflavin, vitamin B6, iron, magnesium, copper, manganese
Fig	Ficus carica	phosphorous
Fireweed Leaf	Chamaenerion angustifolium	niacin, pantothenic acid, vitamin B6, folate, calcium, magnesium, copper, manganese
Flaxseed	Linum usitatissimum	fiber, omega-3, thiamin, vitamin B6, iron, magnesium, phosphorus, zinc, copper, manganese, selenium
Florida Avocado	Persea americana	vitamin C, pantothenic acid
Garlic	Allium sativum	vitamin C, vitamin B6, manganese, selenium
Ginger	Zingiber officinale	potassium
Goji Berry Dried	Lycium barbarum / Lycium chinense	vitamin C, vitamin A, iron
Golden Kiwifruit	Actinidia chinensis	vitamin C
Goldenberry	Physalis peruviana	vitamin C
Gooseberry	Ribes	vitamin C
Grape	Vitis vinifera	copper
Grapefruit	Citrus paradisi	vitamin C
Green Bell Pepper	Capsicum annuum	vitamin C
Green Cabbage	Brassica oleracea	vitamin C, vitamin K
Green Kiwifruit	Actinidia deliciosa	vitamin C, vitamin K
Green Pea	Pisum sativum	vitamin C, vitamin K, manganese
Green Tomato	Solanum lycopersicum	vitamin C
Guava	Psidium guajava	vitamin C
Hemp Seed	Cannabis sativa	thiamin, niacin, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, manganese
Honeydew Melon	Cucumis melo	vitamin C
Horseradish	Armoracia rusticana	vitamin C
Horseradish	Armoracia rusticana	vitamin C
Jackfruit	Artocarpus heterophyllus	vitamin C
Java Plum	Syzygium cumini	vitamin C
Jerusalem Artichoke	Helianthus tuberosus	iron
Jicama	Pachyrhizus erosus	vitamin C
Kale	Brassica oleracea	vitamin C, riboflavin, vitamin A, lutein and zeaxanthin, vitamin K, calcium, manganese
Kohlrabi	Brassica oleracea	vitamin C
Kumquat	Citrus japonica	vitamin C
Leek	Allium ampeloprasum	vitamin C, vitamin K, manganese
Lemon	Citrus limon	vitamin C
Lettuce	Lactuca sativa	vitamin A, vitamin K
Lima Bean	Phaseolus lunatus	vitamin C, manganese
Lime	Citrus latifolia	vitamin C
Longan	Dimocarpus longan	vitamin C
Loquat	Eriobotrya japonica	vitamin A
Lychee	Litchi chinensis	vitamin C
Macadamia Nut	Macadamia	phytosterols, thiamin, magnesium, phosphorous, copper, manganese
Mamey Sapote	Pouteria sapota	vitamin C, vitamin B6
Mammy Apple	Mammea americana	vitamin C
Mango	Mangifera indica	vitamin C
Moringa Leaf	Moringa oleifera	vitamin C, riboflavin, vitamin B6, vitamin A, lutein and zeaxanthin, manganese
Moringa Pod	Moringa oleifera	vitamin C
Nectarine	Prunus persica	vitamin C
Okra	Abelmoschus esculentus	vitamin C, vitamin K, manganese
Onion	Allium cepa	vitamin C
Orange	Citrus sinensis	vitamin C
Orange Tomato	Solanum lycopersicum	vitamin C
Papaya	Carica papaya	vitamin C
Parsnip	Pastinaca sativa	vitamin C, vitamin K, manganese
Passion Fruit	Passiflora edulis	vitamin C
Paw Paw	Asimina triloba	vitamin C, iron, magnesium, copper, manganese
Peach	Prunus persica	vitamin C
Peanut	Arachis hypogaea	thiamin, niacin, folate, vitamin E, iron, magnesium, phosphorous, potassium, zinc, copper, manganese
Persimmon	Diospyros kaki	copper, manganese
Pineapple	Ananas comosus	vitamin C, manganese
Pistachio	Pistacia vera	thiamin, vitamin B6, iron, magnesium, phosphorous, potassium, copper, manganese
Plum	Prunus	vitamin C
Pomegranate	Punica granatum	vitamin K
Pomelo	Citrus maxima	vitamin C
Potato	Solanum tuberosum	vitamin C
Pumpkin	Cucurbita pepo	vitamin A
Pumpkin Seed	Cucurbita pepo	niacin, iron, magnesium, phosphorous, potassium, zinc, copper, manganese
Purslane	Portulaca oleracea	vitamin A
Quince	Cydonia oblonga	vitamin C
Quinoa	Chenopodium quinoa	thiamin, vitamin B6, folate, betaine, iron, magnesium, phosphorus, zinc, copper, manganese
Quinoa Cooked	Chenopodium quinoa	manganese
Radish	Raphanus raphanistrum	vitamin C
Raspberry	Rubus	vitamin C, manganese
Red Bell Pepper	Capsicum annuum	vitamin C
Red Cabbage	Brassica oleracea	vitamin C, vitamin K
Red Tomato	Solanum lycopersicum	vitamin C
Rose Apple	Syzygium jambos	vitamin C
Rose Hip	Rosa	fiber, vitamin C, vitamin E, manganese
Rutabaga	Brassica napus	vitamin C
Shallot	Allium cepa	vitamin B6
Soursop	Annona muricata	vitamin C
Strawberry	Fragaria	vitamin C, manganese
Strawberry Guava	Psidium cattleianum	vitamin C
Sweet Potato	Ipomoea batatas	vitamin C, vitamin A
Swiss Chard	Beta vulgaris	vitamin C, vitamin K, vitamin A
Tangerine	Citrus tangerina	vitamin C
Tomatillo	Physalis philadelphica	vitamin C
Turnip	Brassica rapa	vitamin C
Watercress	Nasturtium officinale	vitamin C, vitamin K
Watermelon	Citrullus lanatus	vitamin C
Winter Squash	Cucurbita maxima	vitamin C, vitamin A
Yam	Dioscorea	vitamin C, vitamin B6, manganese
Yellow Bell Pepper	Capsicum annuum	vitamin C
Zucchini	Cucurbita pepo	vitamin C, vitamin B6, manganese