Nutrient Charts: Values per 100 g
Twelve charts from the same verified ingredient data the Up-Food app calculates with. Each shows the fifty richest foods per 100 g, the share of a daily reference intake, and the source of every single value.
Spices, herbs and oils sit in a separate block beneath each chart, showing the value per usual amount rather than per 100 g. A teaspoon of marjoram simply does not deliver as much iron as 100 g of marjoram, and most charts online quietly skip that.
- Potassium-Rich Foods
- High-Fiber Foods
- Iron-Rich Foods
- Magnesium-Rich Foods
- Calcium-Rich Foods
- Zinc-Rich Foods
- High-Protein Foods
- Vitamin C Foods
- Folate-Rich Foods
- Omega-3 Foods
- Vitamin B12 Foods
- Selenium-Rich Foods
- Vitamin A Foods
- Vitamin E Foods
Where these numbers come from
All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.
What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.
How much of it adds up across your week?
Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.
See the weekly plan