Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Swiss Cheese
      ×
      Soft Tofu
      ×
      Skim Milk
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 6% DV 112 calories
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
      • Skim Milk 16oz glass (x1) 8% DV 167 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 11% DV 8.8g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
      • Skim Milk 16oz glass (x1) 1% DV 0.39g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0.41g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 1.4g
      • Skim Milk 16oz glass (x1) 9% DV 24.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 15% DV 7.7g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
      • Skim Milk 16oz glass (x1) 33% DV 16.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 9% DV 26.4mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
      • Skim Milk 16oz glass (x1) 3% DV 9.8mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 26% DV 5.2g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 0.64g
      • Skim Milk 16oz glass (x1) 1% DV 0.27g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 0.24g
      • Skim Milk 16oz glass (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.84g
      • Skim Milk 16oz glass (x1) 50% DV 24.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0.04mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
      • Skim Milk 16oz glass (x1) 1% DV 0.15mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 19% DV 252.8mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
      • Skim Milk 16oz glass (x1) 46% DV 597.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 20.4mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
      • Skim Milk 16oz glass (x1) 16% DV 764.4mg
      Comparison Table

      Table Legend

      1. Swiss Cheese
      2. Soft Tofu
      3. Skim Milk
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 120 490
      Calories
      (%DV)      		 112
      (6%)      		 73
      (4%)      		 167
      (8%)
      Fat (g)
      (%DV)      		 8.8
      (11%)      		 4.4
      (6%)      		 0.39
      (1%)
      Protein (g)
      (%DV)      		 7.7
      (15%)      		 8.6
      (17%)      		 16.5
      (33%)
      Carbohydrate (g)
      (%DV)      		 0.41
      (0%)      		 1.4
      (1%)      		 24.3
      (9%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0.84
      (2%)      		 24.9
      (50%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0.24
      (1%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 26.4
      (9%)      		 0
      (0%)      		 9.8
      (3%)
      Saturated Fats (g)
      (%DV)      		 5.2
      (26%)      		 0.64
      (3%)      		 0.27
      (1%)
      Net-Carbs (g) 0.41
      		1.2
      		24.3
      Trans Fatty Acids (g) 0.28
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 120 490
      Calcium (mg)
      (%DV)      		 252.8
      (19%)      		 133.2
      (10%)      		 597.8
      (46%)
      Iron, Fe (mg)
      (%DV)      		 0.04
      (0%)      		 1.3
      (7%)      		 0.15
      (1%)
      Potassium, K (mg)
      (%DV)      		 20.4
      (0%)      		 144
      (3%)      		 764.4
      (16%)
      Magnesium (mg)
      (%DV)      		 9.4
      (2%)      		 32.4
      (8%)      		 53.9
      (13%)
      Phosphorus, P (mg)
      (%DV)      		 163
      (13%)      		 110.4
      (9%)      		 494.9
      (40%)
      Sodium (mg)
      (%DV)      		 53.1
      (2%)      		 9.6
      (0%)      		 205.8
      (9%)
      Zinc, Zn (mg)
      (%DV)      		 1.2
      (11%)      		 0.77
      (7%)      		 2.1
      (19%)
      Copper, Cu (mg)
      (%DV)      		 0.01
      (1%)      		 0.19
      (21%)      		 0.06
      (7%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 0.47
      (20%)      		 0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 8.5
      (15%)      		 10.7
      (19%)      		 15.2
      (28%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 15.2
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 120 490
      Vitamin A, RAE (mcg)
      (%DV)      		 81.8
      (9%)      		 0
      (0%)      		 298.9
      (33%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.24
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0
      (0%)      		 0.06
      (5%)      		 0.22
      (18%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.09
      (7%)      		 0.04
      (3%)      		 0.89
      (69%)
      Niacin (B3) (mg)
      (%DV)      		 0.02
      (0%)      		 0.64
      (4%)      		 0.46
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.1
      (2%)      		 0.06
      (1%)      		 1.7
      (35%)
      Vitamin B6 (mg)
      (%DV)      		 0.02
      (1%)      		 0.06
      (4%)      		 0.18
      (11%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Folate DFE (mcg)
      (%)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Choline (mg)
      (%DV)      		 3.9
      (1%)      		 32.9
      (6%)      		 76.4
      (14%)
      Vitamin B12 (mcg)
      (%DV)      		 0.87
      (36%)      		 0
      (0%)      		 2.5
      (102%)
      Retinol (mcg) 80.4
      		0
      		298.9
      Carotene, beta (mcg)
      (%RDA)      		 17.3
      (0%)      		 4.8
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0.28
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0.57
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 297.3 8.4 999.6
      Lycopene (mcg) 0.28
      		0
      		0
      Lut + Zeaxanthin (mcg) 2.3
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.17
      (1%)      		 0.01
      (0%)      		 0.05
      (0%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 5.9
      (29%)
      Vitamin D2 (mcg) 0
      		--
      		--
      Vitamin D3 (mcg) 0
      		--
      		5.9
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 230.3
      (29%)
      Vitamin K (mcg)
      (%DV)      		 0.4
      (0%)      		 2.4
      (2%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) 1.8
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 120 490
      Water (g) 10.7
      		104.7
      		445.1
      Ash (g) 0.84
      		0.84
      		4
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 5.82
      		2.68
      		1.08
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 120 490
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		--
      		0
      Glucose (Dextrose) (g) 0
      		--
      		0
      Fructose (g) 0
      		--
      		0
      Lactose (g) 0
      		--
      		24.9
      Maltose (g) 0
      		--
      		0
      Galactose (g) 0
      		--
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 120 490
      Monounsaturated Fats (g) 2.285
      		0.977
      		0.108
      Polyunsaturated Fats (g) 0.381
      		2.497
      		0.015
      Omega 3s (g)
      (%AI)      		 0.037
      (2%)      		 0.295
      (18%)      		 0.005
      (0%)
      Omega 6s (g)
      (%AI)      		 0.22
      (1%)      		 2.202
      (13%)      		 0.01
      (0%)
      Omega 3 to Omega 6 Ratio 0.17
      		0.13
      		0.5
      Omega 6 to Omega 3 Ratio 6.01
      		7.46
      		2
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.036
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.005
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0.001
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.208
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0.001
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.002
      		--
      		--
      DHG-linolenic acid (DGLA) (g) 0.009
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.193
      		0
      		0.02
      Caproic (6:0) (g) 0.154
      		0
      		0
      Caprylic Acid (8:0) (g) 0.093
      		0
      		0.005
      Capric Acid (10:0) (g) 0.218
      		0
      		0.01
      Lauric Acid (12:0) (g) 0.248
      		0
      		0.005
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.829
      		0.012
      		0.039
      Pentadecanoic Acid (15:0) (g) 0.087
      		--
      		--
      Palmitic Acid (16:0) (g) 2.374
      		0.469
      		0.123
      Margaric Acid (17:0) (g) 0.054
      		--
      		--
      Stearic Acid (18:0) (g) 0.908
      		0.158
      		0.044
      Arachidic Acid (20:0) (g) 0.012
      		--
      		--
      Behenic Acid (22:0) (g) 0.004
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.003
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.084
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.16
      		0.012
      		0.015
      cis-Palmitoleic Acid (16:1 cis) (g) 0.131
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.018
      		--
      		--
      Oleic Acid (18:1) (g) 2.005
      		0.965
      		0.088
      c-Oleic Acid (18:1 cis) (g) 1.809
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.017
      		0
      		0
      Docosenoic Acid (22:1) (g) 0.001
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) 0.001
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.308
      		2.202
      		0.01
      Conjugated Linoleic Acid (CLAs) (g) 0.046
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.037
      		0.295
      		0.005
      Octadecatrienoic Acid (mixed) (g) 0.001
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.01
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.013
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.002
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.055
      		--
      		--
      t-Monoenoic Fats (g) 0.225
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.029
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.197
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.054
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 120 490
      Essential  
      Histidine (mg)
      (%RDI)      		 302
      (43%)      		 229
      (33%)      		 500
      (71%)
      Isoleucine (mg)
      (%RDI)      		 437
      (31%)      		 389
      (28%)      		 853
      (61%)
      Leucine (mg)
      (%RDI)      		 840
      (31%)      		 598
      (22%)      		 1563
      (57%)
      Lysine (mg)
      (%RDI)      		 734
      (35%)      		 517
      (25%)      		 1382
      (66%)
      Methionine (mg)
      (%RDI)      		 223
      (31%)      		 101
      (14%)      		 431
      (59%)
      Phenylalanine (mg)
      (%RDI)      		 472
      (54%)      		 383
      (44%)      		 858
      (98%)
      Threonine (mg)
      (%RDI)      		 295
      (28%)      		 322
      (31%)      		 706
      (67%)
      Tryptophan (mg)
      (%RDI)      		 114
      (41%)      		 122
      (44%)      		 211
      (75%)
      Valine (mg)
      (%RDI)      		 607
      (33%)      		 397
      (22%)      		 1083
      (60%)
      Conditional  
      Arginine (mg) 263
      		523
      		470
      Cystine (mg)
      (%RDI)      		 82
      (29%)      		 109
      (38%)      		 103
      (36%)
      Glycine (mg) 144
      		307
      		328
      Proline (mg) 1048
      		424
      		1627
      Tyrosine (mg)
      (%RDI)      		 481
      (55%)      		 263
      (30%)      		 833
      (95%)
      Non-Essential  
      Alanine (mg) 260
      		322
      		559
      Aspartic acid (mg) 446
      		869
      		1411
      Betaine (mg) 0.03
      		0.48
      		9
      Glutamic acid (mg) 1620
      		1360
      		3709
      Hydroxyproline (mg) --
      		--
      		0
      Serine (mg) 466
      		371
      		995
      Data Source
      Swiss Cheese
      USDA Food Data Central Standard Release (Common)
      Soft Tofu
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Skim Milk
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.