Common Food Comparisons
Ever wonder how common foods stack up against each other in the main nutritional areas? Take a look at the BabyFit Common Food Comparisons.
Fruits
Numbers reflect one typically recommended serving of fresh fruit (1/2 cup chopped or diced, no syrup).
Data from BabyFit.com food database or (*)similar source.
Individual items and brands will vary, and preparation method will make a difference too.
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FRESH FRUIT(1/2 cup)
Calcium (mg)
Protein (g)
Folate (mcg)
Iron (mg)
Calories
Carbs (g)
Fat (g)
Vit C (mg)
Kiwi
23.0
0.9
33.6
0.4
54
13.2
0.4
86.8
Orange
36.0
0.8
27.2
0.1
42.3
10.6
0.1
47.9
Strawberry
11.0
0.5
13.6
0.3
24.9
5.8
0.3
43.1
Grapefruit
17.0
0.6
10.4
0.1
34.5
8.6
0.1
42.5
Cantaloupe
10.0
0.7
15.2
0.2
27.3
6.5
0.2
37.3
Honeydew Melon
5.0
0.4
16.8
0.1
29.8
7.8
0.1
31.9
Tangerines
14.0
0.6
19.6
0.1
42.9
10.9
0.2
30.1
Mango
8.0
0.4
11.6
0.1
53.6
14
0.2
22.9
Raspberries
14.0
0.6
16.0
0.3
30.1
7.1
0.3
15.4
Blackberries
23.0
0.5
24.4
0.4
37.4
9.2
0.3
15.1
Banana (large)
8.0
1.4
26.0
0.4
125.1
31.9
0.7
12.4
Pineapple
5.0
0.3
8.4
0.3
38
9.6
0.3
11.9
Grapes
9.0
0.5
3.2
0.2
56.8
14.2
0.5
8.6
Plum
5.0
0.7
4.0
0.1
45.4
10.7
0.5
7.9
Apricot
10.0
1.2
6.8
0.3
39.6
9.2
0.3
7.7
Watermelon
6.0
0.5
1.6
0.1
24.3
5.5
0.3
7.4
Apple
4.0
0.1
2.0
0.1
36.9
9.5
0.2
7.1
Peach
4.0
0.6
2.4
0.1
36.6
9.4
0.1
5.6
Cherry
8.0
0.7
2.4
0.2
42.1
9.7
0.6
4.1
Nectarine
4.0
0.6
3.6
0.2
33.8
8.1
0.3
3.7
Pear
9.0
0.3
5.6
0.2
48.7
12.5
0.3
3.3
Raisins (1/4 cup)
20.0
1.3
1.2
0.9
123.8
32.6
0.2
1.4
Dates (1/4 cup)
17.0
1.1
8.4
0.5
125.5
33.4
0.2
0.2
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