Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Whole Wheat Bread
      ×
      Roasted Turkey Breast
      ×
      Iceberg Lettuce
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
      • Roasted Turkey Breast 6 oz (x1) 12% DV 250 calories
      • Iceberg Lettuce 1 cup shredded (x1) 1% DV 10 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
      • Roasted Turkey Breast 6 oz (x1) 5% DV 3.5g
      • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.1g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Iceberg Lettuce 1 cup shredded (x1) 1% DV 2.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 16% DV 8g
      • Roasted Turkey Breast 6 oz (x1) 102% DV 51.2g
      • Iceberg Lettuce 1 cup shredded (x1) 1% DV 0.65g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
      • Roasted Turkey Breast 6 oz (x1) 45% DV 136mg
      • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
      • Roasted Turkey Breast 6 oz (x1) 5% DV 1g
      • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.01g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Iceberg Lettuce 1 cup shredded (x1) 3% DV 0.86g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
      • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
      • Iceberg Lettuce 1 cup shredded (x1) 3% DV 1.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
      • Roasted Turkey Breast 6 oz (x1) 7% DV 1.2mg
      • Iceberg Lettuce 1 cup shredded (x1) 2% DV 0.3mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
      • Roasted Turkey Breast 6 oz (x1) 1% DV 15.3mg
      • Iceberg Lettuce 1 cup shredded (x1) 1% DV 13mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
      • Roasted Turkey Breast 6 oz (x1) 9% DV 423.3mg
      • Iceberg Lettuce 1 cup shredded (x1) 2% DV 101.5mg
      Comparison Table

      Table Legend

      1. Whole Wheat Bread
      2. Roasted Turkey Breast
      3. Iceberg Lettuce
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 64 170 72
      Calories
      (%DV)
      161
      (8%)
      250
      (12%)
      10
      (1%)
      Fat (g)
      (%DV)
      2.2
      (3%)
      3.5
      (5%)
      0.1
      (0%)
      Protein (g)
      (%DV)
      8
      (16%)
      51.2
      (102%)
      0.65
      (1%)
      Carbohydrate (g)
      (%DV)
      27.3
      (10%)
      0
      (0%)
      2.1
      (1%)
      Sugars (g)
      (%DV)
      2.8
      (6%)
      0
      (0%)
      1.4
      (3%)
      Fiber (g)
      (%DV)
      3.8
      (14%)
      0
      (0%)
      0.86
      (3%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      136
      (45%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.46
      (2%)
      1
      (5%)
      0.01
      (0%)
      Net-Carbs (g) 23.5
      0
      1.3
      Trans Fatty Acids (g) 0.01
      0.04
      0
        Minerals
      Food # 1 2 3
      Weight (g) 64 170 72
      Calcium (mg)
      (%DV)
      103
      (8%)
      15.3
      (1%)
      13
      (1%)
      Iron, Fe (mg)
      (%DV)
      1.6
      (9%)
      1.2
      (7%)
      0.3
      (2%)
      Potassium, K (mg)
      (%DV)
      162.6
      (3%)
      423.3
      (9%)
      101.5
      (2%)
      Magnesium (mg)
      (%DV)
      48
      (11%)
      54.4
      (13%)
      5
      (1%)
      Phosphorus, P (mg)
      (%DV)
      135.7
      (11%)
      391
      (31%)
      14.4
      (1%)
      Sodium (mg)
      (%DV)
      291.2
      (12%)
      168.3
      (7%)
      7.2
      (0%)
      Zinc, Zn (mg)
      (%DV)
      1.1
      (10%)
      2.9
      (27%)
      0.11
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.15
      (16%)
      0.11
      (12%)
      0.02
      (2%)
      Manganese (mg)
      (%DV)
      1.4
      (60%)
      0.02
      (1%)
      0.09
      (4%)
      Selenium, Se (mcg)
      (%DV)
      16.4
      (30%)
      51.3
      (93%)
      0.07
      (0%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 64 170 72
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      5.1
      (1%)
      18
      (2%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      2
      (2%)
      Thiamin (B1) (mg)
      (%DV)
      0.25
      (21%)
      0.06
      (5%)
      0.03
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.11
      (8%)
      0.35
      (27%)
      0.02
      (1%)
      Niacin (B3) (mg)
      (%DV)
      2.8
      (18%)
      20
      (125%)
      0.09
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.41
      (8%)
      1.5
      (31%)
      0.07
      (1%)
      Vitamin B6 (mg)
      (%DV)
      0.14
      (8%)
      1.4
      (81%)
      0.03
      (2%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      26.9
      (7%)
      15.3
      (4%)
      20.9
      (5%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      26.9
      (7%)
      15.3
      (4%)
      20.9
      (5%)
      Folate DFE (mcg)
      (%)
      26.9
      (7%)
      15.3
      (4%)
      20.9
      (5%)
      Choline (mg)
      (%DV)
      17.4
      (3%)
      143.5
      (26%)
      4.8
      (1%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0.66
      (28%)
      0
      (0%)
      Retinol (mcg) 0
      5.1
      0
      Carotene, beta (mcg)
      (%RDA)
      1.3
      (0%)
      0
      (0%)
      215.3
      (2%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      2.9
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 1.9 18.7 361.4
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 55.7
      0
      199.4
      Vitamin E (mg)
      (%DV)
      1.7
      (11%)
      0.1
      (1%)
      0.13
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0.51
      (3%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      0.51
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      17
      (2%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      5
      (4%)
      0
      (0%)
      17.4
      (14%)
      Vitamin K1 (mcg) 0.38
      0
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 64 170 72
      Water (g) 25
      115.4
      68.9
      Ash (g) 1
      2
      0.26
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 2.89
      29
      -1.59
        Carbohydrates
      Food # 1 2 3
      Weight (g) 64 170 72
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.02
      --
      0.04
      Glucose (Dextrose) (g) 0.68
      --
      0.66
      Fructose (g) 1.4
      --
      0.72
      Lactose (g) 0.01
      --
      0
      Maltose (g) 0.65
      --
      0
      Galactose (g) 0
      --
      0
      Starch (g) 18.4
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 64 170 72
      Monounsaturated Fats (g) 0.397
      1.064
      0.004
      Polyunsaturated Fats (g) 1.019
      0.898
      0.053
      Omega 3s (g)
      (%AI)
      0.089
      (6%)
      0.034
      (2%)
      0.037
      (2%)
      Omega 6s (g)
      (%AI)
      0.925
      (5%)
      0.745
      (4%)
      0.015
      (0%)
      Omega 3 to Omega 6 Ratio 0.1
      0.05
      2.48
      Omega 6 to Omega 3 Ratio 10.4
      21.9
      0.4
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.088
      (5%)
      0.034
      (2%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.007
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.009
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0.007
      0
      n-3-Eicosatrienoic Acid (20:3) (g) 0.001
      0
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.922
      0.724
      --
      gamma-Linolenic Acid (GLA) (g) 0.001
      0.002
      --
      c-c-n6-Eicosadienoic Acid (g) 0.001
      0.01
      --
      DHG-linolenic acid (DGLA) (g) 0
      0.009
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0.001
      0
      0
      Capric Acid (10:0) (g) 0.005
      0.007
      0
      Lauric Acid (12:0) (g) 0.008
      0.009
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.005
      0.031
      0
      Pentadecanoic Acid (15:0) (g) 0.002
      0.007
      --
      Palmitic Acid (16:0) (g) 0.278
      0.632
      0.012
      Margaric Acid (17:0) (g) 0.002
      0.009
      --
      Stearic Acid (18:0) (g) 0.148
      0.308
      0.001
      Arachidic Acid (20:0) (g) 0.004
      0.003
      --
      Behenic Acid (22:0) (g) 0.004
      0.002
      --
      Lignoceric Acid (24:0) (g) 0.003
      0
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0.003
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0.01
      0.095
      0.001
      cis-Palmitoleic Acid (16:1 cis) (g) 0.01
      0.094
      --
      Heptadecenoic Acid (17:1) (g) 0.001
      0.007
      --
      Oleic Acid (18:1) (g) 0.374
      0.945
      0.003
      c-Oleic Acid (18:1 cis) (g) 0.364
      0.911
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.011
      0.014
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) 0
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.925
      0.733
      0.015
      Conjugated Linoleic Acid (CLAs) (g) 0.001
      0.002
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.089
      0.034
      0.037
      Octadecatrienoic Acid (mixed) (g) 0
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0.001
      0.009
      --
      Eicosatetraenoic Acid 20:4 (g) 0.003
      0.075
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      0.017
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0.003
      0.005
      --
      t-Monoenoic Fats (g) 0.01
      0.036
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      0.002
      --
      t-Oleic Acid (18:1 t) (g) 0.01
      0.034
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0.003
      0.005
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      0.007
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 64 170 72
      Essential  
      Histidine (mg)
      (%RDI)
      --
      (--%)
      1243
      (178%)
      6
      (1%)
      Isoleucine (mg)
      (%RDI)
      --
      (--%)
      1314
      (94%)
      13
      (1%)
      Leucine (mg)
      (%RDI)
      --
      (--%)
      3177
      (116%)
      18
      (1%)
      Lysine (mg)
      (%RDI)
      --
      (--%)
      3783
      (180%)
      17
      (1%)
      Methionine (mg)
      (%RDI)
      --
      (--%)
      1199
      (165%)
      4
      (0%)
      Phenylalanine (mg)
      (%RDI)
      --
      (--%)
      1477
      (169%)
      17
      (2%)
      Threonine (mg)
      (%RDI)
      --
      (--%)
      1664
      (159%)
      18
      (2%)
      Tryptophan (mg)
      (%RDI)
      --
      (--%)
      488
      (174%)
      6
      (2%)
      Valine (mg)
      (%RDI)
      --
      (--%)
      1465
      (81%)
      17
      (1%)
      Conditional  
      Arginine (mg) --
      2596
      11
      Cystine (mg)
      (%RDI)
      --
      (--%)
      432
      (150%)
      4
      (1%)
      Glycine (mg) --
      1957
      11
      Proline (mg) --
      2477
      7
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      1362
      (156%)
      5
      (1%)
      Non-Essential  
      Alanine (mg) --
      2479
      18
      Aspartic acid (mg) --
      3665
      90
      Betaine (mg) 81
      10
      0.07
      Glutamic acid (mg) --
      6217
      140
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) --
      1816
      18
      Data Source
      Whole Wheat Bread
      USDA Food Data Central Standard Release (Common)
      Roasted Turkey Breast
      USDA Food Data Central Standard Release (Common)
      Iceberg Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.