Which Nutrients Vary The Most?

The nutrients in foods can vary depending on growing conditions, and other factors. For example, fruits grown in magnesium rich soil will likely have more magnesium that those not.

How much do nutrients vary in general? According to data from the U.S. Agricultural Research Service there is not a lot of deviation in nutrient content, with most nutrients not fluctuating more than 5%. Nutrients which do fluctuate the most include Omega 3 fatty acids (EPA, DHA), Vitamin D2, fluoride, Vitamin K1, and K2, and copper. All other nutrients only fluctuate by 5% or less. Below is a ranking of 82 nutrients, how much is in each food on average, what the average standard deviation is, and what the percent of fluctuation or standard deviation is. Subscribe to HealthAliciousNess.com for more articles on what causes nutrients to fluctuate in foods.


NutrientAverage per 100 gramsAverage Standard Deviation per 100gPercent Deviation
#1EPA0.02mg0.01mg50%
#2Vitamin D21.17IU0.33IU28%
#3DHA0.04mg0.01mg25%
#4Beta Cryptoxanthin10.61μg0.91μg9%
#5Floride28.56μg2.53μg9%
#6Vitamin K11.78μg0.13μg7%
#7Glucose1.46g0.07g5%
#8Vitamin K22.73μg0.15μg5%
#9Lutein and Zeaxanthin193.77μg9.28μg5%
#10Maltose0.37g0.02g5%
#11Linolenic Acid0.20mg0.01mg5%
#12Copper0.20mg0.01mg5%
#13Thiamin (B1)0.22mg0.01mg5%
#14Riboflavin (B2)0.25mg0.01mg4%
#15Alpha Carotene31.51μg1.17μg4%
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NutrientAverage per 100 gramsAverage Standard Deviation per 100gPercent Deviation
#16Beta Carotene221.35μg8.44μg4%
#17ALA0.28mg0.01mg4%
#18Fructose1.34g0.05g4%
#19Manganese0.66mg0.02mg3%
#20Selenium15.59μg0.39μg3%
#21Vitamin B60.29mg0.01mg3%
#22Vitamin C9.21mg0.24mg3%
#23Sucrose2.91g0.10g3%
#24Vitamin E1.32mg0.03mg2%
#25Magnesium35.29mg0.60mg2%
#26Potassium279.43mg4.42mg2%
#27Lycopene157.07μg2.62μg2%
#28Ash1.78g0.03g2%
#29Food Folate24.62μg0.56μg2%
#30Starch17.16g0.35g2%
#31Fat10.55g0.16g2%
#32Pantothenic Acid (B5)0.65mg0.01mg2%
#33Niacin (B3)3.67mg0.06mg2%
#34Iron2.70mg0.06mg2%
#35Calcium76.62mg1.71mg2%
#36Lactose0.67mg0.01mg1%
#37Phosphorus165.19mg2.14mg1%
#38Zinc2.11mg0.03mg1%
#39Caffeine4.25mg0.03mg1%
#40Folate (B9)51.47μg0.68μg1%
#41Dietary Fiber2.19g0.02g1%
#42Protein11.35g0.12g1%
#43Vitamin A735.83IU3.98IU1%
#44Sodium312.56mg3.85mg1%
#45Vitamin D30.98IU0.01IU1%
#46Cholesterol40.62mg0.47mg1%
#47Vitamin B121.39μg0.02μg1%
#48Vitamin K15.63μg0.14μg1%
#49Retinol89.78μg1.17μg1%
#50Cystine0.18mg0.00mg0%
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NutrientAverage per 100 gramsAverage Standard Deviation per 100gPercent Deviation
#51Methionine0.37mg0.00mg0%
#52Lysine1.17mg0.00mg0%
#53Leucine1.19mg0.00mg0%
#54Tyrosine0.51mg0.00mg0%
#55Phenylalanine0.63mg0.00mg0%
#56Valine0.75mg0.00mg0%
#57Hydroxproline0.16mg0.00mg0%
#58Serine0.64mg0.00mg0%
#59Proline0.78mg0.00mg0%
#60Glycine0.77mg0.00mg0%
#61Glutamic Acid2.51mg0.00mg0%
#62Aspartic Acid1.37mg0.00mg0%
#63Alanine0.84mg0.00mg0%
#64Arginine0.96mg0.00mg0%
#65Isoleucine0.67mg0.00mg0%
#66Threonine0.62mg0.00mg0%
#67Histidine0.46mg0.00mg0%
#68Choline43.61mg0.06mg0%
#69Dietary Folate Equivalents63.99μg0.00μg0%
#70Folic Acid22.97μg0.06μg0%
#71Vitamin D0.58IU0.00IU0%
#72Water54.12g0.24g0%
#73Sugar8.54g0.04g0%
#74Galactose0.03g0.00g0%
#75Theobromine7.71mg0.03mg0%
#76Carbohydrates22.12g0.00g0%
#77Stearidonic Acid0.01mg0.00mg0%
#78Alcohol0.18g0.00g0%
#79DPA0.01mg0.00mg0%
#80Saturated Fat3.58g0.00g0%
#81Tryptophan0.16mg0.00mg0%
#82Retinol Equivalents111.74μg0.52μg0%



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  1. USDA National Nutrient Database for Standard Reference, Release 28.
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