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How To Make Better Fruit Choices Using Data And Metrics

2024 Fruit Rankings From Best To Worst (Optimize Diet Using KPIs)


If you like making data-driven decisions, you might have found yourself puzzled while reading nutrition labels. Do you want to improve your health, but wonder what to eat more of and what to eat less of?


Let’s rank fruits.


Here is a custom GPT for you to query this.

Fruits, with a column chart and scatter plot overlay.
Fruits, with a column chart and scatter plot overlay.

The articles in this series:


Goals Of Eating Fruits

If you are on a calorie deficit diet or want to reduce how many calories you eat, fruits are a good snack option. Their low-calorie density and high satiety make them a good snack.

 

Goals:

  • High fiber content


Anti-goals:

  • High in calories


Tertiary goals:

  • Spend less money


You can see more of the process for fruits here:


Metrics To Compare Fruits

We will use 3 metrics:

  • Calories (kcal) per 100g of fruit

  • Fiber per 100 calories (g/kcal)

  • Price (€) per 100g of fruit


Comparison Of Fruits


I prioritize low calorie, then high fiber per calorie, and then low price in the above list.


You can see the above on DataWrapper. Here is a ranked list. All the numbers are per 100g of the fruit.

  1. Rhubarb - 21kcal, fiber 1.8g, €0.34

  2. Galia Melon - 24kcal, fiber 0.4g, €0.20

  3. Lemon - 29kcal, fiber 2.8g, €0.38

  4. Lime - 30kcal, fiber 1.7g, €0.64

  5. Strawberry - 33kcal, fiber 2.0g, €1.10

  6. Cantaloupe - 34kcal, fiber 0.9g, €0.40

  7. Watermelon - 30kcal, fiber 0.4g, €0.83

  8. Blackberry - 43kcal, fiber 5.3g, €2.39

  9. Peach - 39kcal, fiber 1.5g, €0.40

  10. Nectarine - 44kcal, fiber 1.7g, €0.50

  11. Papaya - 39kcal, fiber 1.8g, €0.73

  12. Grapefruit - 39kcal, fiber 0.5g, €0.28

  13. Raspberry - 53kcal, fiber 7.0g, €1.32

  14. Cranberry - 46kcal, fiber 4.6g

  15. Orange - 47kcal, fiber 2.4g, €2.00

  16. Apple - 52kcal, fiber 2.4g, €0.20

  17. Plum - 46kcal, fiber 1.4g, €0.30

  18. Apricot - 48kcal, fiber 2.0g, €0.63

  19. Tangerine - 53kcal, fiber 1.8g

  20. Pineapple - 50kcal, fiber 1.4g, €0.94

  21. Pear - 58kcal, fiber 3.4g, €0.27

  22. Kiwi - 61kcal, fiber 3.0g, €0.31

  23. Cherry - 63kcal, fiber 2.1g, €1.25

  24. Blueberry - 57kcal, fiber 2.4g, €1.33

  25. Mango - 60kcal, fiber 1.6g, €1.09

  26. Guava - 68kcal, fiber 5.0g

  27. Persimmon - 70kcal, fiber 3.6g, €1.00

  28. Fig - 74kcal, fiber 2.9g, €1.59

  29. Grape (seedless) - 67kcal, fiber 0.9g, €0.75

  30. Lychee - 66kcal, fiber 1.3g

  31. Pomegranate - 83kcal, fiber 4.0g, €0.68

  32. Banana - 89kcal, fiber 2.6g, €0.15

  33. Custard Apple - 101kcal, fiber 2.4g

  34. Jackfruit - 95kcal, fiber 1.5g

  35. Plantain - 122kcal, fiber 1.7g, €0.35

  36. Avocado - 160kcal, fiber 7.0g, €1.00

  37. Date - 277kcal, fiber 6.7g, €1.00

  38. Coconut - 354kcal, fiber 9.0g, €0.47


I prioritize high fiber per calorie, then low calorie, and then low price in the below list. 


You can see the above on DataWrapper. Here it is in as a ranked list. All the numbers are per 100g of the fruit.

  1. Raspberry - fiber 7.0g, 53kcal, €1.32

  2. Blackberry - fiber 5.3g, 43kcal, €2.39

  3. Lemon - fiber 2.8g, 29kcal, €0.38

  4. Cranberry - fiber 4.6g, 46kcal

  5. Rhubarb - fiber 1.8g, 21kcal, €0.34

  6. Guava - fiber 5.0g, 68kcal

  7. Lime - fiber 1.7g, 30kcal, €0.64

  8. Strawberry - fiber 2.0g, 33kcal, €1.10

  9. Orange - fiber 2.4g, 47kcal, €2.00

  10. Pear - fiber 3.4g, 58kcal, €0.27

  11. Persimmon - fiber 3.6g, 70kcal, €1.00

  12. Peach - fiber 1.5g, 39kcal, €0.40

  13. Nectarine - fiber 1.7g, 44kcal, €0.50

  14. Papaya - fiber 1.8g, 39kcal, €0.73

  15. Apple - fiber 2.4g, 52kcal, €0.20

  16. Plum - fiber 1.4g, 46kcal, €0.30

  17. Apricot - fiber 2.0g, 48kcal, €0.63

  18. Tangerine - fiber 1.8g, 53kcal

  19. Kiwi - fiber 3.0g, 61kcal, €0.31

  20. Cherry - fiber 2.1g, 63kcal, €1.25

  21. Blueberry - fiber 2.4g, 57kcal, €1.33

  22. Fig - fiber 2.9g, 74kcal, €1.59

  23. Pomegranate - fiber 4.0g, 83kcal, €0.68

  24. Avocado - fiber 7.0g, 160kcal, €1.00

  25. Galia Melon - fiber 0.4g, 24kcal, €0.20

  26. Cantaloupe - fiber 0.9g, 34kcal, €0.40

  27. Watermelon - fiber 0.4g, 30kcal, €0.83

  28. Grapefruit - fiber 0.5g, 39kcal, €0.28

  29. Pineapple - fiber 1.4g, 50kcal, €0.94

  30. Mango - fiber 1.6g, 60kcal, €1.09

  31. Grape (seedless) - fiber 0.9g, 67kcal, €0.75

  32. Lychee - fiber 1.3g, 66kcal

  33. Banana - fiber 2.6g, 89kcal, €0.15

  34. Custard Apple - fiber 2.4g, 101kcal

  35. Jackfruit - fiber 1.5g, 95kcal

  36. Plantain - fiber 1.7g, 122kcal, €0.35

  37. Date - fiber 6.7g, 277kcal, €1.00

  38. Coconut - fiber 9.0g, 354kcal, €0.47


Data Sources

CustomGPT Thumbnail
CustomGPT Thumbnail

Here is the custom GPT for you to query this.

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