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Food Name | Lycopene | Beta-Sitosterol | Campesterol | Stigmasterol | Phytosterols |
Salad dressing, Mayonnaise dressing, diet, no cholesterol | 0 | | | | 97 |
Beans, baked, canned, no salt added | 500 | | | | |
Rolls, pumpernickel | 0 | | | | 3 |
Babyfood, dinner, macaroni, beef and tomato sauce, toddler | 333 | | | | |
Babyfood, meat, beef with vegetables, toddler | 1706 | | | | |
Tomato and vegetable juice, low sodium | 9660 | | | | |
Salad dressing, bacon and tomato | 2597 | | | | |
Tomato sauce, canned, no salt added | 13979 | | | | |
Salad dressing, buttermilk, lite | 0 | 38 | 20 | 9 | |
Beans, chili, barbecue, ranch style, cooked | 297 | | | | |
Babyfood, carrots, toddler | 1 | | | | |
Oil, corn and canola | 0 | 419 | 233 | 9 | |
Babyfood, vegetable and brown rice, strained | 1 | | | | |
Oil, flaxseed, cold pressed | 0 | 206 | 98 | 30 | |
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Usage Note
- Nutrition data are calculated per 100g of food weight.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
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Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
Phytochemicals
Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek) and are responsible for color and organoleptic properties, such as the deep purple of blueberries and smell of garlic. The term is generally used to refer to those chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients. Scientists estimate that there may be as many as 10,000 different phytochemicals having the potential to affect diseases such as cancer, stroke or metabolic syndrome.
One of the most important groups of phytochemicals are the phytosterols. These are plant based sterols that act as precursors to human sterols.
The most commonly occurring phytosterols in the human diet are β-sitosterol, campesterol and stigmasterol , which account for about 65%, 30% and 3% of diet contents, respectively.
Lycopene
Lycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, watermelons, gac, and papayas (but not strawberries or cherries).
Lycopene is not an essential nutrient for humans, but is commonly found in the diet, mainly from dishes prepared from tomatoes.
Because preliminary research has shown an inverse correlation between consumption of tomatoes and cancer risk, lycopene has been considered a potential agent for prevention of some types of cancers, particularly prostate cancer.
Phytonutrients
from the
New York Times
If we want to get maximum health benefits from fruits and vegetables, we must choose the right varieties. Studies published within the past 15 years show that much of our produce is relatively low in phytonutrients, which are the compounds with the potential to reduce the risk of four of our modern scourges: cancer, cardiovascular disease, diabetes and dementia.
Throughout the ages, our farming ancestors have chosen the least bitter plants to grow in their gardens. It is now known that many of the most beneficial phytonutrients have a bitter, sour or astringent taste. Second, early farmers favored plants that were relatively low in fiber and high in sugar, starch and oil. These energy-dense plants were pleasurable to eat and provided the calories needed to fuel a strenuous lifestyle. The more palatable our fruits and vegetables became, however, the less advantageous they were for our health.
Read more ...
Sample Food Sources of Phytochemicals
Phytochemicals are in mg per 100 grams of food weight.
| Beta-Sitosterol |
Campesterol |
Stigmasterol |
| Foods Rich in Phytochemicals |
| 621 |
189 |
56 |
| Oil, corn, industrial and retail, all purpose salad or cooking |
| 419 |
233 |
9 |
| Oil, corn and canola |
| 235 |
112 |
31 |
| Oil, flaxseed, contains added sliced flaxseed |
| 206 |
98 |
30 |
| Oil, flaxseed, cold pressed |
| 232 |
53 |
22 |
| Seeds, sesame seed kernels, dried (decorticated) |
| 172 |
62 |
59 |
| Oil, soybean, salad or cooking |
| 138 |
50 |
51 |
| Shortening, vegetable, household, composite |
| 210 |
10 |
3 |
| Nuts, pistachio nuts, dry roasted, with salt added |
| 210 |
10 |
3 |
| Nuts, pistachio nuts, dry roasted, without salt added |
| 148 |
51 |
21 |
| Snacks, corn-based, extruded, chips, plain |
| 198 |
10 |
5 |
| Nuts, pistachio nuts, raw |
| 170 |
21 |
18 |
| Seeds, sunflower seed butter, without salt |
| 170 |
21 |
18 |
| Seeds, sunflower seed butter, with salt added |
| 102 |
39 |
39 |
| Salad dressing, mayonnaise, regular |
| 145 |
10 |
0 |
| Nuts, macadamia nuts, dry roasted, without salt added |
| 145 |
10 |
0 |
| Nuts, macadamia nuts, dry roasted, with salt added |
| 132 |
20 |
0 |
| Nuts, pine nuts, dried |
| 95 |
55 |
1 |
| Snacks, vegetable chips, made from garden vegetables |
| 79 |
32 |
34 |
| Salad dressing, ranch dressing, commercial, regular |
| 109 |
29 |
7 |
| Spices, poppy seed |
| 131 |
6 |
3 |
| Nuts, almond butter, plain, with salt added |
| 131 |
6 |
3 |
| Nuts, almond butter, plain, without salt added |
| 85 |
13 |
38 |
| Baking chocolate, unsweetened, squares |
| 118 |
9 |
3 |
| Nuts, almonds, oil roasted, with salt added |
| 118 |
9 |
3 |
| Nuts, almonds, oil roasted, without salt added |
| 119 |
10 |
0 |
| Nuts, cashew nuts, oil roasted, without salt added |
| Beta-Sitosterol |
Campesterol |
Stigmasterol |
| Foods Rich in Phytochemicals |
| 86 |
12 |
31 |
| Chocolate, dark, 70-85% cacao solids |
| 119 |
10 |
0 |
| Nuts, cashew nuts, oil roasted, with salt added |
| 118 |
4 |
4 |
| Nuts, almonds, dry roasted, without salt added |
| 118 |
4 |
4 |
| Nuts, almonds, dry roasted, with salt added |
| 114 |
5 |
1 |
| Nuts, walnuts, black, dried |
| 75 |
12 |
29 |
| Chocolate, dark, 60-69% cacao solids |
| 108 |
8 |
0 |
| Nuts, macadamia nuts, raw |
| 108 |
7 |
1 |
| Nuts, hazelnuts or filberts, blanched |
| 109 |
4 |
1 |
| Nuts, almonds, blanched |
| 103 |
6 |
1 |
| Nuts, hazelnuts or filberts, dry roasted, without salt added |
| 102 |
7 |
1 |
| Nuts, hazelnuts or filberts |
| 96 |
7 |
5 |
| Nuts, pecans, oil roasted, with salt added |
| 96 |
7 |
5 |
| Nuts, pecans, oil roasted, without salt added |
| 67 |
11 |
26 |
| Candies, chocolate, dark |
| 77 |
15 |
11 |
| Peanut butter, chunk style, with salt |
| 77 |
15 |
11 |
| Peanut butter, chunk style, without salt |
| 66 |
11 |
25 |
| Chocolate, dark, 45- 59% cacao solids |
| 61 |
24 |
14 |
| Snacks, tortilla chips, plain, white corn |
| 87 |
5 |
0 |
| Nuts, walnuts, english |
| 48 |
19 |
21 |
| Salad dressing, mayonnaise, light |
| 78 |
4 |
2 |
| Nuts, pecans, dry roasted, without salt added |
| 78 |
4 |
2 |
| Nuts, pecans, dry roasted, with salt added |
| 76 |
5 |
2 |
| Avocados, raw, California |
| 76 |
5 |
2 |
| Avocados, raw, all commercial varieties |
| 66 |
2 |
6 |
| Nuts, brazilnuts, dried, unblanched |
| 38 |
20 |
9 |
| Salad dressing, buttermilk, lite |
| 37 |
6 |
16 |
| Candies, milk chocolate |
| 34 |
13 |
11 |
| Cookies, chocolate sandwich, with extra creme filling |
| 47 |
6 |
4 |
| Lentils, pink, raw |
| 28 |
12 |
8 |
| T.G.I. FRIDAY'S, French fries |
| Beta-Sitosterol |
Campesterol |
Stigmasterol |
| Foods Rich in Phytochemicals |
| 27 |
11 |
8 |
| DENNY'S, French fries |
| 27 |
11 |
7 |
| Restaurant, family style, French fries |
| 27 |
11 |
7 |
| APPLEBEE'S, French fries |
| 19 |
7 |
5 |
| CRACKER BARREL, steak fries |
| 18 |
3 |
1 |
| Beans, fava, in pod, raw |
| 13 |
3 |
0 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added |
| 13 |
3 |
0 |
| Seeds, pumpkin and squash seed kernels, roasted, without salt |
| 7 |
1 |
3 |
| Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar |
| 6 |
4 |
0 |
| Snacks, granola bar, QUAKER, DIPPS, all flavors |
| 4 |
1 |
2 |
| Stew, pinto bean and hominy, badufsuki (Hopi) |
| 4 |
1 |
1 |
| Lemon grass (citronella), raw |
| 3 |
2 |
0 |
| Peppers, serrano, raw |
| 2 |
0 |
3 |
| Coriander (cilantro) leaves, raw |
| 2 |
1 |
0 |
| Pepper, banana, raw |
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