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Supplement Replacer Gap Analysis

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Food Directory

Browse 111 nutrient-dense whole foods. Filter by category, dietary preference, or nutrient to find the best foods for your goals.

Showing 1–24 of 111 foods

Page 1 of 5

🫘 Legumes(3)

Lentils

Lentils

1 cup cooked (198g)

Isoleucine (BCAA) 57%

Chickpeas

Chickpeas

1 cup cooked (164g)

Black Beans

Black Beans

1 cup cooked (172g)

🥬 Greens(3)

Spinach

Spinach

1 cup cooked (180g)

Lutein + Zeaxanthin 203%

Beta-Carotene 189%

Kale

Kale

1 cup chopped (67g)

Lutein + Zeaxanthin 42%

Broccoli

Broccoli

1 cup cooked (156g)

🌰 Seeds(2)

Pumpkin Seeds

Pumpkin Seeds

¼ cup (30g)

Chia Seeds

Chia Seeds

2 tbsp (28g)

🥩 Protein(6)

Wild Salmon

Wild Salmon

4 oz fillet (113g)

Vitamin B12 144%

Sardines

Sardines

1 can (92g)

Vitamin B12 343%

Eggs

Eggs

2 large eggs (100g)

Beef Liver

Beef Liver

3 oz (85g)

Vitamin B12 2500%

Oysters

Oysters

6 medium (84g)

Vitamin B12 542%

Tofu (firm)

Tofu (firm)

½ cup (126g)

Tryptophan 106%

Isoleucine (BCAA) 79%

🌾 Grains(2)

Quinoa

Quinoa

1 cup cooked (185g)

Oats

Oats

½ cup dry (40g)

🍎 Fruits(3)

Banana

Banana

1 medium (118g)

Avocado

Avocado

½ medium (68g)

Pantothenic Acid (B5) 18%

Orange

Orange

1 medium (131g)

🧀 Dairy(1)

Greek Yogurt

Greek Yogurt

1 cup (245g)

Tryptophan 123%

Isoleucine (BCAA) 93%

🥕 Root Vegetables(1)

Sweet Potato

Sweet Potato

1 medium (150g)

Beta-Carotene 288%

🥜 Nuts(1)

Almonds

Almonds

¼ cup (35g)

🍫 Other(2)

Dark Chocolate (85%)

Dark Chocolate (85%)

1 oz (28g)

Red Bell Pepper

Red Bell Pepper

1 medium (119g)

Beta-Carotene 32%

Data Sources

USDA FoodData Central FDA Daily Values NIH Office of Dietary Supplements NIH NCCIH SymMap Dr. Duke's Phytochemical Database CMAUP

About Data Transparency

⚠️ Disclaimer: This tool provides general nutrition information for educational purposes only. It is not medical advice. Always consult a healthcare professional before making changes to your diet or supplement routine.

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