bowls with different superfoods in them such as blueberries, nuts

How superfoods compare to everyday foods

04 May 2022

infographic comparing superfoods nutritional content to everyday foods
Nutrients Spirulina (tbsp) Spinach (cup)
Calories 20 7
Iron 2mg 0.813mg
Protein 4g 0.858ng
Copper 0.427mg 0.039mg
Magnesium 13.6mg 0.269mg
Vitamin B1 0.167mg 0.023mg
Vitamin B2 0.257mg 0.057mg
Vitamin B3 0.869mg 0.0217mg
Nutrients Cacao powder (3 tbsp) Cocoa powder (3 tbsp)
Calories 80 37
Iron 2mg 2.253mg
Protein 5g 3.18g
Fibre 7g 6g
Magnesium 160mg 80.7mg
Calcium 100mg 20.73mg
Potassium 400mg 246.3mg
cacao powder in bowl next to cocoa beans
Nutrients Wheatgrass (1 tbsp) Kale (1 tbsp)
Calories 25 8
Iron 1mg 0.33mg
Protein 1g 0.602g
Fibre 4g 0.861g
Calcium 24mg 52.3mg
Potassium 196mg 71.7mg
Vitamin K 86.4µg 80.3µg
Nutrients Flaxseed (1 tbsp) Herring (1 tbsp)
Calories 37 86
Omega 3  2.35g 946mg
Iron 0.401mg 0.604mg
Fibre 1.91g 0g
Vitamin B1 0.115mg 0.05mg
Copper 0.85mg 0.054mg
Magnesium 27.4mg 18.4mg
Flaxseeds in a bowl with a wooden spoon in.
Nutrients Manuka honey (1 tbsp) Regular honey (1 tbsp)
Calories 70 64
Carbohydrates 7.96g 17.3g
Protein 2g 0.06g
Sugars 7.81g 17.2g
Nutrients Acai powder (1 tbsp) Cranberries (1 tbsp)
Calories 33 30
Fibre 1.3g 1g
Protein 1.3g 0g
Vitamin A 60μg n/a
Calcium 13.3mg 0mg
Iron 0.2mg 0mg
Sugar 1.3g 7g
Benefits of acai
Nutrients Turmeric (12g) Bananas (2 large)
Calories 37 210
Manganese 2.4mg 0.6mg
Iron 6.6mg 0.6mg
Copper 0.2mg 0.2mg
Nutrients Chia seeds (2 tbsp) Soybeans (1/2 cup)
Calories 138 209
Omega 3  5g 670mg
Fibre 9.75g 7.53g
Magnesium 95mg 106mg
Vitamin B1 0.176mg 0.198mg
Vitamin B2 2.5mg 0.351mg
chia seeds in wooden bowl
Nutrients Maca powder (1tbsp) Porridge (100g)
Calories 30 56
Fibre 2g 0.238g
Protein 1g 3.21g
Sugar 4g 11.4g
Carbohydrate 6g 11.4g
Amy Talbot

Author: Amy Talbot, Regulatory Affairs Associate

Joined Holland & Barrett: Aug 2005

Amy originally started her career with Holland & Barrett in August 2005 with the Labelling Regulatory team for Vitamins, Minerals and Supplements. 

Amy moved over to support the Food Regulatory Team in October 2020 and was promoted to her role of Regulatory Affairs Associate (Food) in February 2021.

In her spare time, Amy likes to go to the gym, listen to a variety of podcasts, read and socialise with friends.