Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Low-Fat Milk 2%
      ×
      Cooked Wild Atlantic Salmon
      ×
      Romaine Lettuce
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 12% DV 244 calories
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 15% DV 309 calories
      • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 12% DV 9.7g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 18% DV 13.8g
      • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.14g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 9% DV 23.4g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 0% DV 0g
      • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 32% DV 16.1g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 86% DV 43.2g
      • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.58g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 13% DV 39mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 40% DV 120.7mg
      • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 31% DV 6.1g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 11% DV 2.1g
      • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 0% DV 0g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 0% DV 0g
      • Romaine Lettuce 1 cup shredded (x1) 4% DV 0.99g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 49% DV 24.7g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) --% DV --g
      • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.56g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 1% DV 0.1mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 10% DV 1.8mg
      • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.46mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 45% DV 585.6mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 2% DV 25.5mg
      • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Low-Fat Milk 2% 16oz glass (x1) 15% DV 683.2mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 23% DV 1067.6mg
      • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
      Comparison Table

      Table Legend

      1. Low-Fat Milk 2%
      2. Cooked Wild Atlantic Salmon
      3. Romaine Lettuce
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 488 170 47
      Calories
      (%DV)      		 244
      (12%)      		 309
      (15%)      		 8
      (0%)
      Fat (g)
      (%DV)      		 9.7
      (12%)      		 13.8
      (18%)      		 0.14
      (0%)
      Protein (g)
      (%DV)      		 16.1
      (32%)      		 43.2
      (86%)      		 0.58
      (1%)
      Carbohydrate (g)
      (%DV)      		 23.4
      (9%)      		 0
      (0%)      		 1.5
      (1%)
      Sugars (g)
      (%DV)      		 24.7
      (49%)      		 --
      (--%)      		 0.56
      (1%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.99
      (4%)
      Cholesterol (mg)
      (%DV)      		 39
      (13%)      		 120.7
      (40%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 6.1
      (31%)      		 2.1
      (11%)      		 0.02
      (0%)
      Net-Carbs (g) 23.4
      		0
      		0.56
      Trans Fatty Acids (g) 0.41
      		--
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 488 170 47
      Calcium (mg)
      (%DV)      		 585.6
      (45%)      		 25.5
      (2%)      		 15.5
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.1
      (1%)      		 1.8
      (10%)      		 0.46
      (3%)
      Potassium, K (mg)
      (%DV)      		 683.2
      (15%)      		 1067.6
      (23%)      		 116.1
      (2%)
      Magnesium (mg)
      (%DV)      		 53.7
      (13%)      		 62.9
      (15%)      		 6.6
      (2%)
      Phosphorus, P (mg)
      (%DV)      		 449
      (36%)      		 435.2
      (35%)      		 14.1
      (1%)
      Sodium (mg)
      (%DV)      		 229.4
      (10%)      		 95.2
      (4%)      		 3.8
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 2.3
      (21%)      		 1.4
      (13%)      		 0.11
      (1%)
      Copper, Cu (mg)
      (%DV)      		 0.03
      (3%)      		 0.55
      (61%)      		 0.02
      (3%)
      Manganese (mg)
      (%DV)      		 0.07
      (3%)      		 0.04
      (2%)      		 0.07
      (3%)
      Selenium, Se (mcg)
      (%DV)      		 12.2
      (22%)      		 79.6
      (145%)      		 0.19
      (0%)
      Fluoride, F (mcg)
      (%AI)      		 16.6
      (0%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 488 170 47
      Vitamin A, RAE (mcg)
      (%DV)      		 268.4
      (30%)      		 22.1
      (2%)      		 204.9
      (23%)
      Vitamin C (mg)
      (%DV)      		 0.98
      (1%)      		 0
      (0%)      		 1.9
      (2%)
      Thiamin (B1) (mg)
      (%DV)      		 0.19
      (16%)      		 0.47
      (39%)      		 0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.9
      (69%)      		 0.83
      (64%)      		 0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)      		 0.45
      (3%)      		 17.1
      (107%)      		 0.15
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.7
      (35%)      		 3.3
      (65%)      		 0.07
      (1%)
      Vitamin B6 (mg)
      (%DV)      		 0.19
      (11%)      		 1.6
      (94%)      		 0.03
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 24.4
      (6%)      		 49.3
      (12%)      		 63.9
      (16%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 24.4
      (6%)      		 49.3
      (12%)      		 63.9
      (16%)
      Folate DFE (mcg)
      (%)      		 24.4
      (6%)      		 49.3
      (12%)      		 63.9
      (16%)
      Choline (mg)
      (%DV)      		 80
      (15%)      		 --
      (--%)      		 4.7
      (1%)
      Vitamin B12 (mcg)
      (%DV)      		 2.6
      (108%)      		 5.2
      (216%)      		 0
      (0%)
      Retinol (mcg) 268.4
      		22.1
      		0
      Carotene, beta (mcg)
      (%RDA)      		 19.5
      (0%)      		 --
      (--%)      		 2456.2
      (23%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 927.2 74.8 4093.7
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		1086.6
      Vitamin E (mg)
      (%DV)      		 0.15
      (1%)      		 --
      (--%)      		 0.06
      (0%)
      Vitamin D (mcg)
      (%DV)      		 5.9
      (29%)      		 --
      (--%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 5.9
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 239.1
      (30%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.98
      (1%)      		 --
      (--%)      		 48.2
      (40%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 488 170 47
      Water (g) 435.3
      		101.4
      		44.5
      Ash (g) 3
      		6
      		0.27
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 1.06
      		12.78
      		-2.02
        Carbohydrates
      Food # 1 2 3
      Weight (g) 488 170 47
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.05
      		--
      		0
      Glucose (Dextrose) (g) 0.05
      		--
      		0.18
      Fructose (g) 0.05
      		--
      		0.38
      Lactose (g) 24.4
      		--
      		0
      Maltose (g) 0.05
      		--
      		0
      Galactose (g) 0.1
      		--
      		0
      Starch (g) --
      		--
      		0
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 488 170 47
      Monounsaturated Fats (g) 2.733
      		4.585
      		0.006
      Polyunsaturated Fats (g) 0.356
      		5.535
      		0.075
      Omega 3s (g)
      (%AI)      		 0.039
      (2%)      		 3.754
      (235%)      		 0.053
      (3%)
      Omega 6s (g)
      (%AI)      		 0.303
      (2%)      		 0.374
      (2%)      		 0.022
      (0%)
      Omega 3 to Omega 6 Ratio 0.13
      		10.04
      		2.4
      Omega 6 to Omega 3 Ratio 7.75
      		0.1
      		0.42
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.039
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.699
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0.626
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		2.429
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.268
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.376
      		--
      		0
      Caproic (6:0) (g) 0.195
      		--
      		0
      Caprylic Acid (8:0) (g) 0.098
      		--
      		0
      Capric Acid (10:0) (g) 0.239
      		--
      		0
      Lauric Acid (12:0) (g) 0.268
      		--
      		0
      Tridecanoic Acid (13:0) (g) 0.01
      		--
      		--
      Myristic Acid (14:0) (g) 0.854
      		0.299
      		0
      Pentadecanoic Acid (15:0) (g) 0.098
      		--
      		--
      Palmitic Acid (16:0) (g) 2.723
      		1.377
      		0.016
      Margaric Acid (17:0) (g) 0.054
      		--
      		--
      Stearic Acid (18:0) (g) 1.186
      		0.462
      		0.002
      Arachidic Acid (20:0) (g) 0.02
      		--
      		--
      Behenic Acid (22:0) (g) 0.01
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.073
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0.02
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.132
      		0.547
      		0.001
      cis-Palmitoleic Acid (16:1 cis) (g) 0.132
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.024
      		--
      		--
      Oleic Acid (18:1) (g) 2.479
      		2.944
      		0.004
      c-Oleic Acid (18:1 cis) (g) 2.098
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.01
      		0.486
      		0
      Docosenoic Acid (22:1) (g) 0
      		0.609
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.303
      		0.374
      		0.022
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) 0.034
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.039
      		0.643
      		0.053
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0.18
      		0
      Eicosatrienoic Acid (20:3) (g) 0.015
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0.581
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.034
      		--
      		--
      t-Monoenoic Fats (g) 0.381
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.381
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) 0
      		--
      		--
      Campesterol (g) 0
      		--
      		--
      Beta-sitosterol (g) 0
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 488 170 47
      Essential  
      Histidine (mg)
      (%RDI)      		 488
      (70%)      		 1273
      (182%)      		 10
      (1%)
      Isoleucine (mg)
      (%RDI)      		 834
      (60%)      		 1992
      (142%)      		 21
      (2%)
      Leucine (mg)
      (%RDI)      		 1527
      (56%)      		 3514
      (129%)      		 36
      (1%)
      Lysine (mg)
      (%RDI)      		 1347
      (64%)      		 3971
      (189%)      		 30
      (1%)
      Methionine (mg)
      (%RDI)      		 425
      (58%)      		 1280
      (176%)      		 7
      (1%)
      Phenylalanine (mg)
      (%RDI)      		 834
      (95%)      		 1688
      (193%)      		 31
      (3%)
      Threonine (mg)
      (%RDI)      		 688
      (66%)      		 1896
      (181%)      		 20
      (2%)
      Tryptophan (mg)
      (%RDI)      		 205
      (73%)      		 485
      (173%)      		 5
      (2%)
      Valine (mg)
      (%RDI)      		 1054
      (58%)      		 2227
      (122%)      		 26
      (1%)
      Conditional  
      Arginine (mg) 459
      		2587
      		25
      Cystine (mg)
      (%RDI)      		 98
      (34%)      		 464
      (162%)      		 3
      (1%)
      Glycine (mg) 317
      		2076
      		23
      Proline (mg) 1591
      		1528
      		21
      Tyrosine (mg)
      (%RDI)      		 815
      (93%)      		 1460
      (167%)      		 12
      (1%)
      Non-Essential  
      Alanine (mg) 547
      		2615
      		26
      Aspartic acid (mg) 1381
      		4429
      		65
      Betaine (mg) 4
      		--
      		0.05
      Glutamic acid (mg) 3621
      		6455
      		84
      Hydroxyproline (mg) 0
      		--
      		--
      Serine (mg) 971
      		1765
      		24
      Data Source
      Low-Fat Milk 2%
      USDA Food Data Central Standard Release (Common)
      Cooked Wild Atlantic Salmon
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Romaine Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.