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Fiber Comparisons — Side-by-Side Food Nutrition Data

Side-by-side fiber data for 82 food pairs. Each comparison shows fiber per serving, % daily value, soluble vs insoluble breakdown, and fiber efficiency score — all sourced from USDA FoodData Central.

Comparing fiber between foods reveals surprises that raw numbers alone don't show. A cup of lentils has more fiber than many supplements. Raspberries beat most vegetables per cup. Chia seeds outpace almost every food by weight. Serving size also matters: two foods with similar fiber per 100g can deliver very different amounts per typical portion. Use these comparisons to make smarter food choices when you're deciding between similar options in a recipe, grocery aisle, or meal plan.

All 82 comparisons use USDA FoodData Central data. Select any pair below to see the full side-by-side breakdown.

Fruits

Avocados, raw vs Bananas, raw Raspberries, raw vs Blueberries, raw Apples, raw, with skin vs Pears, raw Mangos, raw vs Oranges, raw Strawberries, raw vs Blueberries, raw Avocados, raw vs Mangos, raw Raspberries, raw vs Strawberries, raw Bananas, raw vs Oranges, raw Pears, raw vs Bananas, raw Kiwifruit, green, raw vs Oranges, raw

Vegetables

Broccoli, cooked, boiled vs Spinach, cooked, boiled Peas, green, cooked vs Edamame, frozen, prepared Broccoli, cooked, boiled vs Cauliflower, frozen, cooked Kale, cooked, boiled vs Spinach, cooked, boiled Sweet potato, cooked, baked in skin vs Potatoes, Russet, flesh and skin Brussels sprouts, cooked, boiled vs Broccoli, cooked, boiled Artichokes, , cooked vs Broccoli, cooked, boiled Beans, snap, green vs Peas, green, cooked Carrots, raw vs Celery, raw Corn, sweet, yellow vs Peas, green, cooked Kale, raw vs Spinach, raw Broccoli, raw vs Broccoli, cooked, boiled

Legumes

Lentils, mature seeds, cooked vs Chickpeas, mature seeds, cooked Beans, black, mature seeds vs Beans, kidney, red Beans, navy, mature seeds vs Beans, black, mature seeds Lentils, mature seeds, cooked vs Peas, split, mature seeds Beans, pinto, mature seeds vs Beans, black, mature seeds Chickpeas, mature seeds, cooked vs Beans, black, mature seeds Lentils, mature seeds, cooked vs Soybeans, mature cooked, boiled Hummus vs Peanut butter, smooth, reduced fat Cowpeas, common, mature seeds vs Chickpeas, mature seeds, cooked Beans, navy, mature seeds vs Lentils, mature seeds, cooked

Grains

Oats vs Seeds, chia seeds, dried Oats vs Quinoa, uncooked Pasta, whole grain, 51% whole wheat vs Pasta, cooked, enriched Quinoa, uncooked vs Rice, white, enriched Bulgur, cooked vs Quinoa, uncooked Oats vs Barley, pearled, cooked Oat bran, raw vs Wheat bran, crude Barley, pearled, cooked vs Buckwheat groats, roasted, cooked Spelt, cooked vs Barley, pearled, cooked Bread, french or vienna, whole wheat vs Bread, white

Nuts & Seeds

Nuts, almonds vs Nuts, walnuts, dry roasted Seeds, chia seeds, dried vs Nuts, almonds Nuts, almonds vs Nuts, cashew nuts, raw Nuts, pistachio nuts, dry roasted vs Nuts, almonds Seeds, sunflower seed kernels, dry roasted vs Nuts, almonds Nuts, pecans vs Nuts, walnuts, dry roasted Seeds, pumpkin and squash seeds, whole vs Seeds, chia seeds, dried Nuts, mixed nuts, dry roasted vs Nuts, almonds Nuts, pistachio nuts, dry roasted vs Nuts, cashew nuts, raw Seeds, chia seeds, dried vs Seeds, sunflower seed kernels, dry roasted

Cross-Category

Avocados, raw vs Broccoli, cooked, boiled Lentils, mature seeds, cooked vs Quinoa, uncooked Oats vs Apples, raw, with skin Seeds, chia seeds, dried vs Raspberries, raw Beans, black, mature seeds vs Quinoa, uncooked Sweet potato, cooked, baked in skin vs Oats Chickpeas, mature seeds, cooked vs Oats Raspberries, raw vs Nuts, almonds Avocados, raw vs Lentils, mature seeds, cooked Edamame, frozen, prepared vs Chickpeas, mature seeds, cooked Peas, green, cooked vs Lentils, mature seeds, cooked Nuts, almonds vs Lentils, mature seeds, cooked Oats vs Lentils, mature seeds, cooked Seeds, chia seeds, dried vs Nuts, walnuts, dry roasted Avocados, raw vs Sweet potato, cooked, baked in skin Raspberries, raw vs Oats Mangos, raw vs Bananas, raw Mangos, raw vs Papayas, raw Bananas, raw vs Plantains, yellow, raw Broccoli, raw vs Cauliflower, raw Carrots, raw vs Beets, raw Edamame, frozen, prepared vs Soybeans, mature cooked, boiled Rice, brown, cooked vs Rice, white, enriched Quinoa, cooked vs Couscous, cooked Oats vs Rice, brown, cooked Pasta, whole grain, 51% whole wheat vs Rice, white, enriched Seeds, sunflower seed kernels, dry roasted vs Seeds, pumpkin and squash seeds, whole Seeds, flaxseed vs Seeds, sesame seeds, whole Avocados, raw vs Beans, black, mature seeds Seeds, chia seeds, dried vs Lentils, mature seeds, cooked
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