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Raw vs. Cooked 

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Vitamin Levels in Cooked vs Raw Foods

Microwaving food is said to destroy 98-99% of enzymes in food. Here's what we could find on: enzyme loss from conventional cooking.


(*not adjusted for water loss. amounts are expressed in units per 100g portion of food. "Boiled" = boiled, drained.)
Data origin: USDA Agricultural Research Service 1998
Item
% Water Content
Results of Analysis
A (IU) B1 (mg) B2 (mg) B3 (mg) B5 (mg)
Almonds: dried 4 0 .21 .78 3.4 .47
Almonds: dry-roasted 3 0 .13 .60 2.8 .25
Beef liver: braised 66 35,000 .20 4.1 11 4.6
Beef liver: pan-fried 56 36,000 .21 4.1 14 5.9
Beef liver: raw 69 35,000 .26 2.8 13 7.6
Broccoli: boiled 91 1,400 .055 .11 .57 .51
Broccoli: raw 91 1,500 .065 .12 .64 .53
Carrots: boiled 87 24,000 .034 .056 .51 .30
Carrots: raw 88 28,000 .097 .059 .93 .20
Mackerel: cooked, dry heat 53 180 .16 .41 6.8 .99
Mackerel: Atlantic, raw 63 165 .18 .31 9.1 .86
Mung bean sprouts: boiled 94 14 .050 .10 .82 .24
Mung bean sprouts: raw 90 21 .084 .12 .75 .38
Tomatoes: boiled 92 740 .07 .057 .75 .30
Tomatoes: red, raw 94 620 .059 .048 .63 .25

 

Continued:
Item
% Water Content
Results of Analysis
B6 (mg) B12 (mcg) C (mg) E (mg) Folate (mcg)
Almonds: dried 4 .11 0 .6 24 59
Almonds: dry-roasted 3 .07 0 .7 5.5 64
Beef liver: braised 66 .91 71 23 ? 220
Beef liver: pan-fried 56 1.4 112 23 .63 220
Beef liver: raw 69 .95 69 22 .67 250
Broccoli: boiled 91 .14 0 75 1.7 50
Broccoli: raw 91 .16 0 93 1.7 71
Carrots: boiled 87 .25 0 2.3 .42 14
Carrots: raw 88 .15 0 9.3 .46 14
Mackerel: cooked, dry heat 53 .46 19 4 ? 1.5
Mackerel: Atlantic, raw 63 .40 8.7 4 1.5 1.3
Mung bean sprouts: boiled 94 .05 0 11 .01 29
Mung bean sprouts: raw 90 .09 0 13 .01 61
Tomatoes: boiled 92 .09 0 23 .38 13
Tomatoes: red, raw 94 .08 0 19 .38 15

 

Corrected for Water Loss


(average percentage decrease from value observed in raw food)
Item
Water Content
Results of Analysis
A B1 B2 B3 B5
Avg % Lost Compared to Raw Value
Not Adjusted for Water Loss 8 3 18 -11 10 9
Adjusted for Water Loss N/A 11 26 -3 18 17

 

continued:
Item
Water Content
Results of Analysis
B6 B12 C E Folate
Avg % Lost Compared to Raw Value
Not Adjusted for Water Loss 8 -5 ? 8 3 12
Adjusted for Water Loss N/A 3 ? 16 11 20
 

Effect of Heat on Nutrients


(from text books on nutrition)
Nutrients Vit. A Vit. B6 Vit. B12 Vit.C Vit. D Vit. E Vit. K Biotin Folate Niacin Pantothenic Acid Riboflavin Thiamine
Susceptible to Loss by Heat relatively stable ? no yes no no no no at high temp no yes no >100°C

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*Notes:

*Disclaimer: This webpage is not intended to be used for the diagnosis, treatment, or prevention of any disease. The data may be out-dated, contain inaccuracies or typos. The intent of this page is to demonstrate the diversity of vitamins among various foods and the negligible nutritional differences between raw and cooked food. Data for the tables presented here was extracted and re-collated from tables in this article: http://www.beyondveg.com/tu-j-l/raw-cooked/raw-cooked-1a.shtml#top and may contain errors from translation.

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