Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Non Fat Greek Yogurt
      ×
      Flax Seeds
      ×
      Peanut Butter (Smooth)
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Peanut Butter (Smooth) 2 tbsp (x1) 9% DV 188 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Peanut Butter (Smooth) 2 tbsp (x1) 15% DV 3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.69mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
      Comparison Table

      Table Legend

      1. Non Fat Greek Yogurt
      2. Flax Seeds
      3. Peanut Butter (Smooth)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 28 32
      Calories
      (%DV)
      100
      (5%)
      152
      (8%)
      188
      (9%)
      Fat (g)
      (%DV)
      0.66
      (1%)
      12
      (15%)
      15.9
      (20%)
      Protein (g)
      (%DV)
      17.3
      (35%)
      5.2
      (10%)
      7
      (14%)
      Carbohydrate (g)
      (%DV)
      6.1
      (2%)
      8.2
      (3%)
      7.7
      (3%)
      Sugars (g)
      (%DV)
      5.5
      (11%)
      0.44
      (1%)
      2.1
      (4%)
      Fiber (g)
      (%DV)
      0
      (0%)
      7.8
      (28%)
      1.8
      (7%)
      Cholesterol (mg)
      (%DV)
      8.5
      (3%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.2
      (1%)
      1
      (5%)
      3
      (15%)
      Net-Carbs (g) 6.1
      0.45
      5.8
      Trans Fatty Acids (g) 0.01
      --
      0
        Minerals
      Food # 1 2 3
      Weight (g) 170 28 32
      Calcium (mg)
      (%DV)
      187
      (14%)
      72.4
      (6%)
      17.3
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.12
      (1%)
      1.6
      (9%)
      0.69
      (4%)
      Potassium, K (mg)
      (%DV)
      239.7
      (5%)
      230.9
      (5%)
      189.4
      (4%)
      Magnesium (mg)
      (%DV)
      18.7
      (4%)
      111.3
      (27%)
      57.3
      (14%)
      Phosphorus, P (mg)
      (%DV)
      229.5
      (18%)
      182.3
      (15%)
      107.2
      (9%)
      Sodium (mg)
      (%DV)
      61.2
      (3%)
      8.5
      (0%)
      152.3
      (6%)
      Zinc, Zn (mg)
      (%DV)
      0.88
      (8%)
      1.2
      (11%)
      0.85
      (8%)
      Copper, Cu (mg)
      (%DV)
      0.03
      (3%)
      0.35
      (38%)
      0.18
      (20%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.7
      (31%)
      0.44
      (19%)
      Selenium, Se (mcg)
      (%DV)
      16.5
      (30%)
      7.2
      (13%)
      12.9
      (24%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      0.99
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 170 28 32
      Vitamin A, RAE (mcg)
      (%DV)
      1.7
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0.17
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.04
      (3%)
      0.47
      (39%)
      0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.47
      (36%)
      0.05
      (4%)
      0.03
      (3%)
      Niacin (B3) (mg)
      (%DV)
      0.35
      (2%)
      0.87
      (5%)
      4.2
      (26%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.56
      (11%)
      0.28
      (6%)
      0.33
      (7%)
      Vitamin B6 (mg)
      (%DV)
      0.11
      (6%)
      0.13
      (8%)
      0.18
      (10%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      11.9
      (3%)
      24.7
      (6%)
      11.2
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      11.9
      (3%)
      24.7
      (6%)
      11.2
      (3%)
      Folate DFE (mcg)
      (%)
      11.9
      (3%)
      24.7
      (6%)
      11.2
      (3%)
      Choline (mg)
      (%DV)
      25.7
      (5%)
      22.4
      (4%)
      21
      (4%)
      Vitamin B12 (mcg)
      (%DV)
      1.3
      (53%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 1.7
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 6.8 0 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      184.9
      0
      Vitamin E (mg)
      (%DV)
      0.02
      (0%)
      0.09
      (1%)
      1.9
      (13%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) 0
      --
      --
      Vitamin D3 (mcg) 0
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      1.2
      (1%)
      0
      (0%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) 0
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 170 28 32
      Water (g) 144.7
      2
      0.5
      Ash (g) 1
      1
      0.96
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 9
      0.55
      1.68
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 28 32
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0
      0.33
      0.76
      Glucose (Dextrose) (g) 0
      0.11
      1.3
      Fructose (g) 0
      0
      0
      Lactose (g) 4.3
      0
      0
      Maltose (g) 0
      0
      0
      Galactose (g) 1.2
      0
      0
      Starch (g) --
      --
      1.5
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 170 28 32
      Monounsaturated Fats (g) 0.09
      2.138
      6.632
      Polyunsaturated Fats (g) 0.02
      8.159
      3.626
      Omega 3s (g)
      (%AI)
      0.002
      (0%)
      6.479
      (405%)
      0.012
      (1%)
      Omega 6s (g)
      (%AI)
      0.017
      (0%)
      1.676
      (10%)
      3.61
      (21%)
      Omega 3 to Omega 6 Ratio 0.1
      3.86
      0
      Omega 6 to Omega 3 Ratio 10
      0.26
      289.23
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.002
      (0%)
      6.479
      (405%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0.004
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.017
      --
      --
      gamma-Linolenic Acid (GLA) (g) 0
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0.002
      0
      DHG-linolenic acid (DGLA) (g) 0
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0.005
      0
      0
      Caprylic Acid (8:0) (g) 0.007
      0
      0.004
      Capric Acid (10:0) (g) 0.022
      0
      0
      Lauric Acid (12:0) (g) 0.01
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.026
      0.002
      0.004
      Pentadecanoic Acid (15:0) (g) 0.005
      0.001
      0
      Palmitic Acid (16:0) (g) 0.083
      0.615
      1.446
      Margaric Acid (17:0) (g) 0.005
      0.005
      0.013
      Stearic Acid (18:0) (g) 0.036
      0.378
      0.593
      Arachidic Acid (20:0) (g) 0
      0.015
      0.196
      Behenic Acid (22:0) (g) 0
      0.015
      0.554
      Lignoceric Acid (24:0) (g) 0
      0.009
      0.236
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.002
      --
      0
      Pentadecenoic Acid (15:1) (g) 0
      --
      0
      Palmitoleic Acid (16:1) (g) 0.003
      0.007
      0.017
      cis-Palmitoleic Acid (16:1 cis) (g) 0.003
      --
      --
      Heptadecenoic Acid (17:1) (g) 0
      --
      0
      Oleic Acid (18:1) (g) 0.083
      2.09
      6.362
      c-Oleic Acid (18:1 cis) (g) 0.073
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.003
      0.019
      0.218
      Docosenoic Acid (22:1) (g) 0
      0.004
      0.036
      c-Docosenoic Acid (22:1 c) (g) 0
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0.018
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.017
      1.676
      3.61
      Conjugated Linoleic Acid (CLAs) (g) 0
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.002
      6.479
      0.012
      Octadecatrienoic Acid (mixed) (g) 0
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0
      --
      --
      t-Monoenoic Fats (g) 0.01
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      --
      --
      t-Oleic Acid (18:1 t) (g) 0.01
      --
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      0.003
      --
      Campesterol (g) --
      0.013
      --
      Beta-sitosterol (g) --
      0.026
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 170 28 32
      Essential  
      Histidine (mg)
      (%RDI)
      --
      (--%)
      134
      (19%)
      176
      (25%)
      Isoleucine (mg)
      (%RDI)
      --
      (--%)
      254
      (18%)
      195
      (14%)
      Leucine (mg)
      (%RDI)
      --
      (--%)
      351
      (13%)
      489
      (18%)
      Lysine (mg)
      (%RDI)
      --
      (--%)
      245
      (12%)
      215
      (10%)
      Methionine (mg)
      (%RDI)
      --
      (--%)
      105
      (14%)
      84
      (12%)
      Phenylalanine (mg)
      (%RDI)
      --
      (--%)
      272
      (31%)
      380
      (43%)
      Threonine (mg)
      (%RDI)
      --
      (--%)
      218
      (21%)
      166
      (16%)
      Tryptophan (mg)
      (%RDI)
      --
      (--%)
      84
      (30%)
      73
      (26%)
      Valine (mg)
      (%RDI)
      --
      (--%)
      304
      (17%)
      247
      (14%)
      Conditional  
      Arginine (mg) --
      547
      875
      Cystine (mg)
      (%RDI)
      --
      (--%)
      97
      (34%)
      72
      (25%)
      Glycine (mg) --
      354
      454
      Proline (mg) --
      229
      445
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      140
      (16%)
      262
      (30%)
      Non-Essential  
      Alanine (mg) --
      263
      290
      Aspartic acid (mg) --
      581
      965
      Betaine (mg) 1
      0.88
      0.13
      Glutamic acid (mg) --
      1147
      1609
      Hydroxyproline (mg) --
      50
      --
      Serine (mg) --
      275
      468
      Data Source
      Non Fat Greek Yogurt
      USDA Food Data Central Standard Release (Common)
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Peanut Butter (Smooth)
      USDA Food Data Central Standard Release (Common)