Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Boiled corn and protein packed salad recipe1 serving = 250 gRemove |
|---|---|
| Nutrient score | 90 Excellent |
| Calories | 306 kcal |
| Protein | 11 g |
| Water | 177 mL |
| Sodium | 271 mg |
| Total Carbohydrates | 48.1 g |
| Total Fat | 10.6 g |
| Sugar | 11.8 g |
| Added Sugar | 0 g |
| Iron | 3.91 mg |
| Trans Fat | 0 g |
| Calcium | 95.5 mg |
| Fiber | 10.2 g |
| Magnesium | 88.7 mg |
| Potassium | 744 mg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Saturated Fat | 1.36 g |
| Vitamin C | 25.9 mg |
| Cholesterol | 0 mg |
| Folate (B9) | 229 mcg |
| Iodine | 0 mcg |
| Monounsaturated Fat | 5.55 g |
| Niacin (B3) | 1.93 mg |
| Omega-3 Fatty Acids | 0.12 g |
| Phosphorus | 262 mg |
| Polyunsaturated Fat | 1.78 g |
| Soluble Fiber | 2.15 g |
| Vitamin A | 47.4 mcg RAE |
| Zinc | 1.85 mg |
| Chloride | 267 mg |
| Choline | 71.7 mg |
| Insoluble Fiber | 7.59 g |
| Omega-6 Fatty Acids | 1.66 g |
| Selenium | 4.45 mcg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.31 mg |
| Riboflavin (B2) | 0.17 mg |
| Copper | 0.53 mg |
| Pantothenic Acid (B5) | 1.28 mg |
| Vitamin E | 1.48 mg |
| Vitamin K | 154 mcg |
| Biotin (B7) | 9.34 mcg |
| Fluoride | 0.069 mg |
| Manganese | 1.31 mg |
| Molybdenum | 0 mcg |
| Chromium | 0 mcg |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| Leucine | 867 mg |
| Lysine | 660 mg |
| Polyphenols | 286 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g |
| Beta-Carotene | 478 mcg |
| Isoleucine | 550 mg |
| Methionine | 187 mg |
| Oxalates | 157 mg |
| Threonine | 473 mg |
| Tryptophan | 151 mg |
| Valine | 603 mg |
| Flavonoids | 98.7 mg |
| Histidine | 343 mg |
| Lutein / Zeaxanthin | 1.01 mg |
| Lycopene | 0 mg |
| Phenylalanine | 655 mg |
| Arachidonic Acid | 0 mg |
| Medium-Chain Triglycerides | 0 g |
| Omega-9 Fatty Acids | 5.36 g |
| Purines | 80.7 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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