Key points from the infographic
- The poster lists 35 nutrients and names three to ten foods for each.
- For most foods it gives an amount per 100g of the food and a percentage of a daily value. Five nutrients have no percentages, and iodine and vitamin B12 have no amounts at all.
- The graphic names no source and no set of daily values, and several figures do not match current reference values (see Notes).
The nutrition infographic in text
Title: The World’s Most Comprehensive Nutrition Infographic, by nuIQue (www.nuique.com). Column headings: Food, Per 100g (crude), % Daily Value. Coloured lines link each food to a fan shaped wheel of nutrient labels. Entries read food, amount per 100g, then percentage in brackets. Digits we cannot read with confidence on our low resolution copy are marked (?) or “unclear”.
| Nutrient | Foods, amount per 100g (% daily value) |
|---|---|
| Fibre | Bran 79g (316%); Cauliflower 2g (8%); Cabbage 3g (12%); Berries 7g (26%); Cos lettuce 2g (8%); Celery 2g (6%); Squash 5g (10%); Beans 6g (26%); Mushrooms 2g (9%); Oranges 2g (10%) |
| Cholesterol | Egg yolk 1085mg (362%); Liver 564mg (188%); Fish 766mg (255%); Shrimp 211mg (70%); Red meat 158mg (53%) |
| Saturated fat (no unit printed) | Coconut (desiccated) 57.2 (286%); Butter 51.4 (257%); Baking chocolate 32.4 (162%); Fish oil 29.9 (149%); Hard goat’s cheese 24.6 (123%); Brazil nuts 15.1 (76%) |
| Protein | Turkey breast 30g; Tuna / salmon 26g; Cottage cheese 32g (?); Pork chops 25g; Lean beef 36g; Tofu 7g; Beans 17g; Eggs 13g; Soymilk 6g |
| Calcium | Watercress 120mg (12%); Low fat cheese 961mg (96%); Low fat milk 125mg (13%); Okra 77mg (8%); Broccoli 47mg (5%); Green snap beans 37mg (4%); Almonds 264mg (26%); Sardines 383mg (38%) |
| Copper | Oysters 5.71mg (285%); Kale 1.5mg (75%); Mushrooms 0.9mg (45%); Sesame seeds 4.08mg (204%); Chickpeas 0.35mg (18%) |
| Iodine (no amounts printed) | Dried seaweed; Cod; Baked potato; Milk; Shrimp |
| Iron | Molluscs 28mg (155%); Liver 23mg (128%); Squabs 15mg (83%); Pine nuts 6.1mg (34%); Beef 3.7mg (21%); White beans 3.7mg (21%); Dark chocolate 17mg (97%) |
| Phosphorous | Pumpkin seeds 1233mg (123%); Romano cheese 760mg (76%); Salmon 371mg (37%); Scallops 426mg (43%); Brazil nuts 725mg (73%) |
| Potassium | White beans 561mg (16%); Spinach 558mg (16%); Dried apricots 1162mg (33%); Baked acorn squash 437mg (12%); Avocados 485mg (14%); Banana 358mg (10%) |
| Magnesium | Raw spinach 79mg (20%); Mackerel 97mg (24%); Lentils 86mg (22%); Brown rice 44mg (11%); Avocados 29mg (7%); Figs 68mg (17%) |
| Sodium | Table salt 38758mg (1615%); Salad dressings 6820mg (284%); Cured meat 2193mg (91%); Roquefort 1809mg (75%); Pickled cucumber 1208mg (50%) |
| Zinc | Cooked oysters 78.6mg (524 (no % sign)); Beef ribs 12.3mg (82%); Wheat germ 16.7mg (111%); Spinach 0.8mg (5%) |
| Vitamin A | Sweet potato 19218IU (384%); Carrots 17033IU (341%); Kale 13621IU (272%); Cantaloupe melon 3382IU (68%) |
| Beta carotene | Sweet potato 11509µg; Carrots 8332µg; Cos/romaine lettuce 5226µg; Sweet red peppers 162?µg (?) |
| Vitamin B1 (thiamin) | Trout 0.43mg (28%); Pork 1.12mg (74%); Macadamia nuts 0.71mg (47%); Sunflower seeds 1.48mg (99%); Green peas 0.28mg (19%) |
| Vitamin B2 (riboflavin) | Gjetost cheese 1.38mg (81%); Almonds 1.10mg (60%); Mackerel 0.58mg (34%); Pork (sirloin) 0.51mg (30%); Squid 0.46mg (27%) |
| Vitamin B3 (niacin) | Yellowfin tuna 22.1mg (110%); Turkey breast 12.6mg (?) (74%); Pork chop 10.9mg (54%); Grilled portobello mushrooms 6.3mg (31%); Avocado 1.7mg (9%) |
| Vitamin B6 | Sunflower seeds 1.35mg (67%); Pistachio nuts 1.12mg (56%); Dried prunes 0.75mg (37%); Bananas 0.37mg (18%); Spinach (cooked) 0.24mg (12%) |
| Vitamin B5 | Mushrooms (shiitake) 3.59mg (36%); Gjetost 3.35mg (34%); Rainbow trout 2.24mg (22%); Eggs 1.53mg (15%); Baked sweet potato 0.88mg (9%) |
| Vitamin B9 | Black eyed peas 208µg (52%); Lentils (cooked) 181µg (45%); Spinach (raw) 194µg (49%); Asparagus 149µg (37%); Broccoli 108µg (27%); Mango 43µg (11%); Oranges 39µg (10%) |
| Vitamin B12 (cobalamin) (no amounts printed) | Atlantic sardines; Pink salmon; Tuna; Jack mackerel; Anchovies; Atlantic cod |
| Vitamin C | Yellow bell peppers 183.5mg (306%); Guava 228.3mg (381%); Kiwi 92.7mg (155%); Broccoli 89.2mg (149%); Oranges 53.2mg (89%); Papaya 60.9mg (102%) |
| Vitamin D | Cod liver oil 10,000IU (1667%); Trout 7??IU (?) (127%); Tofu 157IU (26%); Caviar 117IU (20%); Soy yogurt 5?IU (?) (9%) |
| Vitamin E | Tofu 5.3mg (25%); Cooked spinach 2.1mg (10%); Almonds 26.2mg (127% or 132% (?)); Olive oil 14.4mg (69%) |
| Vitamin K | Basil 1714.5µg (2143%); Spring onions 207µg (259%); Chilli powder 105.7µg (132%) |
| Omega 3 | Flaxseed oil 50g or 53g (?) (5000% or 5300% (?)); Salmon oil 35g (3500%); Sardines 24g (2400%); Cod liver oil 19g (1900%); Salmon (raw) 2.2g (220%) |
| Selenium | Brazil nuts 1917mcg (2739%); Pork kidney 436mcg (623%); Lamb kidney 219mcg (313%); Oysters 4.1mcg (6%); Turkey giblets 142mcg (203%) |
| Fluoride | Carrots 47.5mcg (1.10%); Cucumber 44.2mcg (1%); Spinach 37.8mcg (0.70% (?)); Tomatoes 34.?mcg (?) (0.70%); Asparagus 21.9mcg (0.50%) |
| Folate | White rice 261mcg (65%); Macaroni 234mcg (58%); Spaghetti 158mcg (40%); Italian bread unclear (unclear); Squid 14mcg (3%) |
| Caffeine | Coffee (instant) 3142mg (750%); Coffee (espresso) 212mg (50%); Energy drink 30mg (75% or 7.5% (?)); Coffee (a cup of) 40mg (10%); Can of cola 11mg (unclear) |
| Chromium | Broccoli 18mcg (53%); Barley 8mcg (23%); Oats 5mcg (15%); Green beans 2mcg (5%); Tomatoes 1mcg (3%) |
| Molybdenum | Lima beans 142mcg or 143mcg (?) (unclear); Almonds 46mcg (?) (100%); Chestnuts 42mcg (97%); Yoghurt 11mcg (25%); Tomatoes 9mcg (unclear) |
| Boron | Almonds 2.82mg; Apricots 2.11mg; Brazil nuts 1.72mg; Peanut butter 1.50mg; Prunes 1.18mg |
| Manganese | Cloves 30mg (1502%); Ginger 26.5mg (1325%); Blueberries 2.9mg (144%); Black tea (brewed) 0.2mg (11%); Table salt 0.1mg (5%) |
What a daily value means
In the US, the Food and Drug Administration (FDA) defines Daily Values as the recommended amounts of nutrients to consume, or not to exceed, each day. The percent Daily Value shows how much one serving of a food contributes [2]. As a general guide, the FDA says 5% or less of the Daily Value per serving is low and 20% or more is high [2].
The poster’s percentages are per 100g of food, not per serving, so they differ from food label figures.
How the figures compare with current reference values
The FDA’s current Daily Values include 28g of dietary fibre, 1,300mg of calcium, 4,700mg of potassium, 400mcg DFE of folate, 55mcg of selenium, 20mcg of vitamin D, 300mg of cholesterol, 20g of saturated fat and 2,300mg of sodium [2]. The poster used older or different values: 79g of fibre shown as 316% implies a daily value of 25g, 961mg of calcium shown as 96% implies 1,000mg, and 561mg of potassium shown as 16% implies about 3,500mg.
UK guidance differs again. The NHS says adults and children from the age of 1 need 10 micrograms (400 IU) of vitamin D a day and lists oily fish among food sources [4]. The poster treats 10,000 IU as 1667%, which implies 600 IU.
Notes on this infographic
- No source or date. Individual values cannot be checked against the data the poster used.
- Folate appears twice. The wheel has separate segments for Vitamin B9 and Folate. The NHS says folate is also known as vitamin B9 [3], so these are the same nutrient. The “Folate” list (white rice, macaroni, spaghetti, Italian bread) looks like fortified foods: MedlinePlus explains that folic acid is added to many fortified foods, including cereals, pastas and rice [5].
- No reference value for some rows. The FDA reference list has no Daily Value for caffeine, fluoride, boron, beta carotene or omega 3 [2], so the percentages shown for caffeine, fluoride and omega 3 rest on a reference the poster does not name.
- Not dietary advice. This page describes the poster. For advice on diet or supplements, speak to a GP, pharmacist or registered dietitian.
Sources
- nuIQue, the maker of the infographic (logo and web address printed on the graphic).
- US Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels.
- NHS, Vitamins and minerals, B vitamins and folic acid.
- NHS, Vitamins and minerals, vitamin D.
- MedlinePlus (US National Library of Medicine), Folic acid in diet.
Last reviewed 30 October 2026
