Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Milk, dry, nonfat, instant, with added vitamin A and vitamin D
      ×
      Low Fat Yogurt
      ×
      Low-Fat Milk 2%
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 12% DV 243 calories
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 8% DV 154 calories
      • Low-Fat Milk 2% 16oz glass (x1) 12% DV 244 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 1% DV 0.49g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 3.8g
      • Low-Fat Milk 2% 16oz glass (x1) 12% DV 9.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 13% DV 35.5g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 17.2g
      • Low-Fat Milk 2% 16oz glass (x1) 9% DV 23.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 48% DV 23.9g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 26% DV 12.9g
      • Low-Fat Milk 2% 16oz glass (x1) 32% DV 16.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 4% DV 12.2mg
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 14.7mg
      • Low-Fat Milk 2% 16oz glass (x1) 13% DV 39mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 2% DV 0.32g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 2.5g
      • Low-Fat Milk 2% 16oz glass (x1) 31% DV 6.1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 0% DV 0g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g
      • Low-Fat Milk 2% 16oz glass (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 71% DV 35.5g
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 17.2g
      • Low-Fat Milk 2% 16oz glass (x1) 49% DV 24.7g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 1% DV 0.21mg
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg
      • Low-Fat Milk 2% 16oz glass (x1) 1% DV 0.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 64% DV 837.1mg
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 448.4mg
      • Low-Fat Milk 2% 16oz glass (x1) 45% DV 585.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1 cup (x1) 25% DV 1159.4mg
      • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 573.3mg
      • Low-Fat Milk 2% 16oz glass (x1) 15% DV 683.2mg
      Comparison Table

      Table Legend

      1. Milk, dry, nonfat, instant, with added vitamin A and vitamin D
      2. Low Fat Yogurt
      3. Low-Fat Milk 2%
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 68 245 488
      Calories
      (%DV)
      243
      (12%)
      154
      (8%)
      244
      (12%)
      Fat (g)
      (%DV)
      0.49
      (1%)
      3.8
      (5%)
      9.7
      (12%)
      Protein (g)
      (%DV)
      23.9
      (48%)
      12.9
      (26%)
      16.1
      (32%)
      Carbohydrate (g)
      (%DV)
      35.5
      (13%)
      17.2
      (6%)
      23.4
      (9%)
      Sugars (g)
      (%DV)
      35.5
      (71%)
      17.2
      (34%)
      24.7
      (49%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      12.2
      (4%)
      14.7
      (5%)
      39
      (13%)
      Saturated Fats (g)
      (%DV)
      0.32
      (2%)
      2.5
      (12%)
      6.1
      (31%)
      Net-Carbs (g) 35.5
      17.2
      23.4
      Trans Fatty Acids (g) --
      --
      0.41
        Minerals
      Food # 1 2 3
      Weight (g) 68 245 488
      Calcium (mg)
      (%DV)
      837.1
      (64%)
      448.4
      (34%)
      585.6
      (45%)
      Iron, Fe (mg)
      (%DV)
      0.21
      (1%)
      0.2
      (1%)
      0.1
      (1%)
      Potassium, K (mg)
      (%DV)
      1159.4
      (25%)
      573.3
      (12%)
      683.2
      (15%)
      Magnesium (mg)
      (%DV)
      79.6
      (19%)
      41.7
      (10%)
      53.7
      (13%)
      Phosphorus, P (mg)
      (%DV)
      669.8
      (54%)
      352.8
      (28%)
      449
      (36%)
      Sodium (mg)
      (%DV)
      373.3
      (16%)
      171.5
      (7%)
      229.4
      (10%)
      Zinc, Zn (mg)
      (%DV)
      3
      (27%)
      2.2
      (20%)
      2.3
      (21%)
      Copper, Cu (mg)
      (%DV)
      0.03
      (3%)
      0.03
      (4%)
      0.03
      (3%)
      Manganese (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (0%)
      0.07
      (3%)
      Selenium, Se (mcg)
      (%DV)
      18.6
      (34%)
      8.1
      (15%)
      12.2
      (22%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      29.4
      (1%)
      16.6
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 68 245 488
      Vitamin A, RAE (mcg)
      (%DV)
      482.1
      (54%)
      34.3
      (4%)
      268.4
      (30%)
      Vitamin C (mg)
      (%DV)
      3.8
      (4%)
      2
      (2%)
      0.98
      (1%)
      Thiamin (B1) (mg)
      (%DV)
      0.28
      (23%)
      0.11
      (9%)
      0.19
      (16%)
      Riboflavin (B2) (mg)
      (%DV)
      1.2
      (91%)
      0.52
      (40%)
      0.9
      (69%)
      Niacin (B3) (mg)
      (%DV)
      0.61
      (4%)
      0.28
      (2%)
      0.45
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)
      2.2
      (44%)
      1.4
      (29%)
      1.7
      (35%)
      Vitamin B6 (mg)
      (%DV)
      0.23
      (14%)
      0.12
      (7%)
      0.19
      (11%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      34
      (9%)
      27
      (7%)
      24.4
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      34
      (9%)
      27
      (7%)
      24.4
      (6%)
      Folate DFE (mcg)
      (%)
      34
      (9%)
      27
      (7%)
      24.4
      (6%)
      Choline (mg)
      (%DV)
      114.1
      (21%)
      37.2
      (7%)
      80
      (15%)
      Vitamin B12 (mcg)
      (%DV)
      2.7
      (113%)
      1.4
      (57%)
      2.6
      (108%)
      Retinol (mcg) 482.1
      34.3
      268.4
      Carotene, beta (mcg)
      (%RDA)
      0.68
      (0%)
      4.9
      (0%)
      19.5
      (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) 1608.2 125 927.2
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.01
      (0%)
      0.07
      (0%)
      0.15
      (1%)
      Vitamin D (mcg)
      (%DV)
      7.5
      (37%)
      0
      (0%)
      5.9
      (29%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 7.5
      0
      5.9
      Vitamin D (IU)
      (%DV)
      299.2
      (37%)
      2.5
      (0%)
      239.1
      (30%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      0.49
      (0%)
      0.98
      (1%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 68 245 488
      Water (g) 2.7
      208.4
      435.3
      Ash (g) 5
      3
      3
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -0.96
      0.34
      1.06
        Carbohydrates
      Food # 1 2 3
      Weight (g) 68 245 488
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0.05
      Glucose (Dextrose) (g) --
      --
      0.05
      Fructose (g) --
      --
      0.05
      Lactose (g) --
      --
      24.4
      Maltose (g) --
      --
      0.05
      Galactose (g) --
      --
      0.1
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 68 245 488
      Monounsaturated Fats (g) 0.127
      1.044
      2.733
      Polyunsaturated Fats (g) 0.019
      0.108
      0.356
      Omega 3s (g)
      (%AI)
      0.007
      (0%)
      0.032
      (2%)
      0.039
      (2%)
      Omega 6s (g)
      (%AI)
      0.012
      (0%)
      0.076
      (0%)
      0.303
      (2%)
      Omega 3 to Omega 6 Ratio 0.61
      0.42
      0.13
      Omega 6 to Omega 3 Ratio 1.64
      2.38
      7.75
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.039
      (2%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      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) 0.018
      0.113
      0.376
      Caproic (6:0) (g) 0.004
      0.078
      0.195
      Caprylic Acid (8:0) (g) 0.005
      0.049
      0.098
      Capric Acid (10:0) (g) 0.012
      0.108
      0.239
      Lauric Acid (12:0) (g) 0.009
      0.13
      0.268
      Tridecanoic Acid (13:0) (g) --
      --
      0.01
      Myristic Acid (14:0) (g) 0.053
      0.399
      0.854
      Pentadecanoic Acid (15:0) (g) --
      --
      0.098
      Palmitic Acid (16:0) (g) 0.15
      1.034
      2.723
      Margaric Acid (17:0) (g) --
      --
      0.054
      Stearic Acid (18:0) (g) 0.054
      0.37
      1.186
      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) 0.014
      0.083
      0.132
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.132
      Heptadecenoic Acid (17:1) (g) --
      --
      0.024
      Oleic Acid (18:1) (g) 0.106
      0.867
      2.479
      c-Oleic Acid (18:1 cis) (g) --
      --
      2.098
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0.01
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.012
      0.076
      0.303
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      0.034
      Octadecatrienoic (undiff) (g) 0.007
      0.032
      0.039
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0.015
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      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) 68 245 488
      Essential  
      Histidine (mg)
      (%RDI)
      647
      (92%)
      319
      (46%)
      488
      (70%)
      Isoleucine (mg)
      (%RDI)
      1444
      (103%)
      701
      (50%)
      834
      (60%)
      Leucine (mg)
      (%RDI)
      2338
      (86%)
      1296
      (47%)
      1527
      (56%)
      Lysine (mg)
      (%RDI)
      1893
      (90%)
      1154
      (55%)
      1347
      (64%)
      Methionine (mg)
      (%RDI)
      598
      (82%)
      380
      (52%)
      425
      (58%)
      Phenylalanine (mg)
      (%RDI)
      1152
      (132%)
      701
      (80%)
      834
      (95%)
      Threonine (mg)
      (%RDI)
      1077
      (103%)
      529
      (50%)
      688
      (66%)
      Tryptophan (mg)
      (%RDI)
      337
      (120%)
      74
      (26%)
      205
      (73%)
      Valine (mg)
      (%RDI)
      1597
      (88%)
      1063
      (58%)
      1054
      (58%)
      Conditional  
      Arginine (mg) 864
      387
      459
      Cystine (mg)
      (%RDI)
      221
      (77%)
      118
      (41%)
      98
      (34%)
      Glycine (mg) 505
      311
      317
      Proline (mg) 2312
      1524
      1591
      Tyrosine (mg)
      (%RDI)
      1152
      (132%)
      649
      (74%)
      815
      (93%)
      Non-Essential  
      Alanine (mg) 823
      551
      547
      Aspartic acid (mg) 1811
      1019
      1381
      Betaine (mg) --
      2
      4
      Glutamic acid (mg) 4998
      2519
      3621
      Hydroxyproline (mg) --
      --
      0
      Serine (mg) 1298
      796
      971
      Data Source
      Milk, dry, nonfat, instant, with added vitamin A and vitamin D
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Low Fat Yogurt
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Low-Fat Milk 2%
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.