PUBLIC EDITION
Fruit Ranking Decision Guide
Choose the right comparison before you choose a fruit.
This semantic web version contains the same decision rules as the two-page PDF for people who prefer a browser or screen reader.
Download the PDFUse the fruit rankings
Choose your denominator
- Per 100 g
- Use it to: Compare the same edible mass.
- Keep in mind: This may not resemble a usual serving.
- Per 100 kcal
- Use it to: Compare nutrient contribution for equal energy.
- Keep in mind: Low-calorie fruit can require a very large mass.
- Per serving
- Use it to: Compare a practical source-defined amount.
- Keep in mind: Serving weights differ by exact fruit state.
Choose your view
Start here
- Browse every fruit
- Alphabetical view of all exact states; not a rank.
- Compare calories
- Energy on one selected denominator.
- Find more fiber
- Dietary fiber on one selected denominator.
- Compare a real serving
- Selected nutrients using sourced serving weights.
Go deeper
- Compare free glucose
- Source-reported composition; sucrose stays separate.
- Compare free fructose
- Source-reported composition; sucrose stays separate.
- Check nutrient-profile status
- NRF9.3 remains behind a reproduction gate.
- Check glycemic-evidence status
- No eligible exact-state values are ranked in this release.
Physique Skool law: A useful rank answers one declared question. It does not decide the whole diet.
Read the rank correctly
What each ranking can and cannot tell you| View | What this means | What this does not mean |
|---|
| Calories | Energy on the selected denominator. | Nutrient quality, satiety, or ideal intake. |
|---|
| Fiber | Dietary fiber on the selected denominator. | Guaranteed fullness or digestive tolerance. |
|---|
| Free sugars | Source-reported glucose or fructose composition. | Blood response, liver effects, or food quality. |
|---|
| Evidence status | Whether the exact method and food state are eligible. | The food was never studied or has no effect. |
|---|
Five-step comparison checklist
- Choose one question before looking at ranks.
- Choose one denominator and keep it fixed.
- Check the exact food state and serving description.
- Count eligible records and identify missing values.
- Open the evidence trail before applying the result.
Compare-three-fruits worksheet
Printable worksheet: download the PDF to write in it. The table below is a read-only browser reference.
Use this worksheet with any three exact fruit records
Swipe or scroll sideways to view all three fruit columns.
Use this worksheet with any three exact fruit records| Decision field | Fruit 1 | Fruit 2 | Fruit 3 |
|---|
| Exact food state | | | |
|---|
| Question + denominator | | | |
|---|
| Displayed value + evidence | | | |
|---|
| Your decision | | | |
|---|
Next step
Put the rules to work
Choose one comparison question, keep every fruit on the same denominator, and use the exact-state evidence to interpret the result.
40 fruits across 43 exact whole/raw states · ps-food-index-fruit-v1 · USDA FoodData Central
