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Compare two foods on the same declared basis. “More” describes the amount shown—not which food is better for you.
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Each food's selected serving
Measured nutrient density
Banana provides 1.7× the measured positive nutrient density per 100 calories.
Methodology and limitations22 of 22 shared USDA measurements · positive nutrients only
Calories & macros
6 nutrients| Nutrient | Apple | Banana |
|---|---|---|
| Calories | 95 kcal | 105 kcalMore |
| Protein | 0.47 g | 1.29 gMore |
| Carbohydrates | 25.1 g | 27 gMore |
| Total fat | 0.31 g | 0.39 gMore |
| Dietary fiber | 4.37 gMore | 3.07 g |
| Total sugars | 18.9 gMore | 14.4 g |
Vitamins
11 nutrients| Nutrient | Apple | Banana |
|---|---|---|
| Vitamin A | 5.46 mcg RAEMore | 3.54 mcg RAE |
| Vitamin C | 8.37 mg | 10.3 mgMore |
| Vitamin DSimilar | 0 mcg | 0 mcg |
| Vitamin E | 0.33 mgMore | 0.12 mg |
| Vitamin K | 4 mcgMore | 0.59 mcg |
| Thiamin (B1) | 0.03 mg | 0.04 mgMore |
| Riboflavin (B2) | 0.05 mg | 0.09 mgMore |
| Niacin (B3) | 0.17 mg | 0.78 mgMore |
| Vitamin B6 | 0.07 mg | 0.43 mgMore |
| Folate | 5.46 mcg DFE | 23.6 mcg DFEMore |
| Vitamin B12Similar | 0 mcg | 0 mcg |
Minerals
10 nutrients| Nutrient | Apple | Banana |
|---|---|---|
| Calcium | 10.9 mgMore | 5.9 mg |
| Iron | 0.22 mg | 0.31 mgMore |
| Magnesium | 9.1 mg | 31.9 mgMore |
| Phosphorus | 20 mg | 26 mgMore |
| Potassium | 195 mg | 422 mgMore |
| Sodium | 1.82 mgMore | 1.18 mg |
| Zinc | 0.07 mg | 0.18 mgMore |
| Selenium | 0 mcg | 1.18 mcgMore |
| Copper | 0.05 mg | 0.09 mgMore |
| Manganese | 0.06 mg | 0.32 mgMore |
Amino acids
18 amino acidsApple
Protein-quality score unavailable.
Banana
Protein-quality score unavailable.
| Essential amino acids | Apple | Banana |
|---|---|---|
| Histidine | 9.1 mg | 90.9 mgMore |
| Isoleucine | 10.9 mg | 33 mgMore |
| Leucine | 23.7 mg | 80.2 mgMore |
| Lysine | 21.8 mg | 59 mgMore |
| Methionine | 1.82 mg | 9.44 mgMore |
| Phenylalanine | 10.9 mg | 57.8 mgMore |
| Threonine | 10.9 mg | 33 mgMore |
| Tryptophan | 1.82 mg | 10.6 mgMore |
| Valine | 21.8 mg | 55.5 mgMore |
| Other amino acids | Apple | Banana |
|---|---|---|
| Alanine | 20 mg | 47.2 mgMore |
| Arginine | 10.9 mg | 57.8 mgMore |
| Aspartic Acid | 127 mg | 146 mgMore |
| Cystine | 1.82 mg | 10.6 mgMore |
| Glutamic Acid | 45.5 mg | 179 mgMore |
| Glycine | 16.4 mg | 44.8 mgMore |
| Proline | 10.9 mg | 33 mgMore |
| Serine | 18.2 mg | 47.2 mgMore |
| Tyrosine | 1.82 mg | 10.6 mgMore |
Amino acid values come from each food's USDA profile. Protein quality uses the FAO/WHO/UNU 2007 adult indispensable amino acid reference pattern.
How measured nutrient density works
Food Index's measured nutrient-density comparison asks how much positive nutrition each food supplies per 100 calories. It is not a verdict that one food is healthier, and it is separate from the Food Index Health Score.
- Twenty-two positive nutrients are standardized to the amount present per 100 calories.
- Each amount is divided by its current FDA Daily Value and capped at 100%, so one highly fortified nutrient cannot dominate the result.
- The capped percentages are averaged across nutrients that both USDA records measured.
- A result appears only with at least 18 shared measurements and at least 5 calories per 100g in both foods.
Included: protein, fiber, 11 vitamins, and nine minerals. Sodium, total sugars, saturated fat, and amino acids are excluded. This makes the number a positive-nutrient density measure—not an NRF9.3 score, a complete diet-quality score, or personalized nutrition advice.