We’ve compared macro nutrient data of 90 fruit and vegetables. Our comparison guide will allow you to see at a glance, which fruit and vegetables are higher in carbohydrates, protein, fat, as well as water and fibre.
Portion sizes
All of the data presented here shows the percentage (%) of the fruit or vegetable that is made up of carbohydrate, protein, fat etc. For example a banana contains 20% carbohydrate and 1% protein. So for every 100g of banana (roughly one large banana), you are eating 20g of carbohydrates and 1g of protein.
NHS recommendations of five portions of fruit and vegetables a day suggest one portion of fruit and vegetables is around 80g. Our free portion guide shows portion sizes for 30 fruit and vegetables.
Send download link to:
Nutrient comparison of fruit
The majority of most fruit and vegetables are made up of water. To make it easier to see the proportion of macro nutrients per fruit, we’ve split out the water proportion from the macro nutrients.
The chart below shows the water content (as a proportion) of each fruit selected.
The chart below shows the macro nutrients of each fruit selected, excluding water content.
Nutrient comparison of vegetables
Although many vegetables can be eaten raw, most people will usually cook their vegetables. Therefore we have presented the nutritional content of some vegetables after cooking, to make this guide as useful as possible. Information presented will show the values for raw vegetables, unless otherwise stated (e.g. boiled, baked).
As above, we’ve first split out the water content (as a proportion) of the vegetables selected.
The chart below shows the macro nutrients of each vegetable selected, excluding water content.
Source
The data presented here is taken from the 2019 UK Government’s Composition of Foods Integrated Dataset.