Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Milk, chocolate, lowfat, with added vitamin A and vitamin D
      ×
      Non Fat Greek Yogurt
      ×
      Blueberries
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 8% DV 160 calories
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories
      • Blueberries 1 cup (x1) 4% DV 84 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 4% DV 2.8g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
      • Blueberries 1 cup (x1) 1% DV 0.49g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 9% DV 25.4g
      • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
      • Blueberries 1 cup (x1) 8% DV 21.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 17% DV 8.7g
      • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
      • Blueberries 1 cup (x1) 2% DV 1.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 4% DV 12.5mg
      • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
      • Blueberries 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 8% DV 1.5g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
      • Blueberries 1 cup (x1) 0% DV 0.04g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 1% DV 0.25g
      • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
      • Blueberries 1 cup (x1) 13% DV 3.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 50% DV 24.8g
      • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
      • Blueberries 1 cup (x1) 29% DV 14.7g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 3% DV 0.58mg
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
      • Blueberries 1 cup (x1) 2% DV 0.41mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 25% DV 322.5mg
      • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
      • Blueberries 1 cup (x1) 1% DV 8.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Milk, chocolate, lowfat, with added vitamin A and vitamin D 1 cup (x1) 9% DV 430mg
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      • Blueberries 1 cup (x1) 2% DV 114mg
      Comparison Table

      Table Legend

      1. Milk, chocolate, lowfat, with added vitamin A and vitamin D
      2. Non Fat Greek Yogurt
      3. Blueberries
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 250 170 148
      Calories
      (%DV)      		 160
      (8%)      		 100
      (5%)      		 84
      (4%)
      Fat (g)
      (%DV)      		 2.8
      (4%)      		 0.66
      (1%)      		 0.49
      (1%)
      Protein (g)
      (%DV)      		 8.7
      (17%)      		 17.3
      (35%)      		 1.1
      (2%)
      Carbohydrate (g)
      (%DV)      		 25.4
      (9%)      		 6.1
      (2%)      		 21.4
      (8%)
      Sugars (g)
      (%DV)      		 24.8
      (50%)      		 5.5
      (11%)      		 14.7
      (29%)
      Fiber (g)
      (%DV)      		 0.25
      (1%)      		 0
      (0%)      		 3.6
      (13%)
      Cholesterol (mg)
      (%DV)      		 12.5
      (4%)      		 8.5
      (3%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1.5
      (8%)      		 0.2
      (1%)      		 0.04
      (0%)
      Net-Carbs (g) 25.1
      		6.1
      		17.9
      Trans Fatty Acids (g) --
      		0.01
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 250 170 148
      Calcium (mg)
      (%DV)      		 322.5
      (25%)      		 187
      (14%)      		 8.9
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.58
      (3%)      		 0.12
      (1%)      		 0.41
      (2%)
      Potassium, K (mg)
      (%DV)      		 430
      (9%)      		 239.7
      (5%)      		 114
      (2%)
      Magnesium (mg)
      (%DV)      		 32.5
      (8%)      		 18.7
      (4%)      		 8.9
      (2%)
      Phosphorus, P (mg)
      (%DV)      		 240
      (19%)      		 229.5
      (18%)      		 17.8
      (1%)
      Sodium (mg)
      (%DV)      		 162.5
      (7%)      		 61.2
      (3%)      		 1.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 1.1
      (10%)      		 0.88
      (8%)      		 0.24
      (2%)
      Copper, Cu (mg)
      (%DV)      		 0.07
      (8%)      		 0.03
      (3%)      		 0.08
      (9%)
      Manganese (mg)
      (%DV)      		 0.08
      (3%)      		 0.02
      (1%)      		 0.5
      (22%)
      Selenium, Se (mcg)
      (%DV)      		 4.8
      (9%)      		 16.5
      (30%)      		 0.15
      (0%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 250 170 148
      Vitamin A, RAE (mcg)
      (%DV)      		 130
      (14%)      		 1.7
      (0%)      		 4.4
      (0%)
      Vitamin C (mg)
      (%DV)      		 1
      (1%)      		 0
      (0%)      		 14.4
      (16%)
      Thiamin (B1) (mg)
      (%DV)      		 0.08
      (6%)      		 0.04
      (3%)      		 0.05
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.62
      (47%)      		 0.47
      (36%)      		 0.06
      (5%)
      Niacin (B3) (mg)
      (%DV)      		 0.31
      (2%)      		 0.35
      (2%)      		 0.62
      (4%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.1
      (22%)      		 0.56
      (11%)      		 0.18
      (4%)
      Vitamin B6 (mg)
      (%DV)      		 0.12
      (7%)      		 0.11
      (6%)      		 0.08
      (5%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 7.5
      (2%)      		 11.9
      (3%)      		 8.9
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 7.5
      (2%)      		 11.9
      (3%)      		 8.9
      (2%)
      Folate DFE (mcg)
      (%)      		 7.5
      (2%)      		 11.9
      (3%)      		 8.9
      (2%)
      Choline (mg)
      (%DV)      		 42.5
      (8%)      		 25.7
      (5%)      		 8.9
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0.58
      (24%)      		 1.3
      (53%)      		 0
      (0%)
      Retinol (mcg) 127.5
      		1.7
      		0
      Carotene, beta (mcg)
      (%RDA)      		 5
      (0%)      		 0
      (0%)      		 47.4
      (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) 435 6.8 79.9
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		118.4
      Vitamin E (mg)
      (%DV)      		 0
      (0%)      		 0.02
      (0%)      		 0.84
      (6%)
      Vitamin D (mcg)
      (%DV)      		 2.8
      (14%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) 0
      		0
      		--
      Vitamin D3 (mcg) 2.8
      		0
      		--
      Vitamin D (IU)
      (%DV)      		 107.5
      (13%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.25
      (0%)      		 0
      (0%)      		 28.6
      (24%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) 0.25
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 250 170 148
      Water (g) 211.3
      		144.7
      		124.6
      Ash (g) 2
      		1
      		0.36
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 2.5
      		0
      		0
      Theobromine (mg) 30
      		0
      		0
      PRAL score -1
      		9
      		-1.56
        Carbohydrates
      Food # 1 2 3
      Weight (g) 250 170 148
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0
      		0.16
      Glucose (Dextrose) (g) --
      		0
      		7.2
      Fructose (g) --
      		0
      		7.4
      Lactose (g) --
      		4.3
      		0
      Maltose (g) --
      		0
      		0
      Galactose (g) --
      		1.2
      		0
      Starch (g) --
      		--
      		0.04
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 250 170 148
      Monounsaturated Fats (g) 0.75
      		0.09
      		0.07
      Polyunsaturated Fats (g) 0.123
      		0.02
      		0.216
      Omega 3s (g)
      (%AI)      		 0.015
      (1%)      		 0.002
      (0%)      		 0.086
      (5%)
      Omega 6s (g)
      (%AI)      		 0.098
      (1%)      		 0.017
      (0%)      		 0.13
      (1%)
      Omega 3 to Omega 6 Ratio 0.15
      		0.1
      		0.66
      Omega 6 to Omega 3 Ratio 6.5
      		10
      		1.52
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.015
      (1%)      		 0.002
      (0%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.003
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.063
      		0.017
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		0
      		--
      DHG-linolenic acid (DGLA) (g) 0.003
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.048
      		0
      		0
      Caproic (6:0) (g) 0.033
      		0.005
      		0
      Caprylic Acid (8:0) (g) 0.02
      		0.007
      		0
      Capric Acid (10:0) (g) 0.055
      		0.022
      		0
      Lauric Acid (12:0) (g) 0.063
      		0.01
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.225
      		0.026
      		0
      Pentadecanoic Acid (15:0) (g) 0.025
      		0.005
      		--
      Palmitic Acid (16:0) (g) 0.67
      		0.083
      		0.025
      Margaric Acid (17:0) (g) 0.013
      		0.005
      		--
      Stearic Acid (18:0) (g) 0.3
      		0.036
      		0.007
      Arachidic Acid (20:0) (g) 0.005
      		0
      		--
      Behenic Acid (22:0) (g) 0.003
      		0
      		--
      Lignoceric Acid (24:0) (g) 0
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.023
      		0.002
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.038
      		0.003
      		0.003
      cis-Palmitoleic Acid (16:1 cis) (g) 0.03
      		0.003
      		--
      Heptadecenoic Acid (17:1) (g) 0.005
      		0
      		--
      Oleic Acid (18:1) (g) 0.62
      		0.083
      		0.07
      c-Oleic Acid (18:1 cis) (g) 0.553
      		0.073
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.008
      		0.003
      		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) 0.098
      		0.017
      		0.13
      Conjugated Linoleic Acid (CLAs) (g) 0.018
      		0
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.015
      		0.002
      		0.086
      Octadecatrienoic Acid (mixed) (g) 0
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.003
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.005
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		0
      		--
      t-Monoenoic Fats (g) --
      		0.01
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.008
      		0
      		--
      t-Oleic Acid (18:1 t) (g) 0.068
      		0.01
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.018
      		0
      		--
      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) 250 170 148
      Essential  
      Histidine (mg)
      (%RDI)      		 223
      (32%)      		 --
      (--%)      		 16
      (2%)
      Isoleucine (mg)
      (%RDI)      		 390
      (28%)      		 --
      (--%)      		 34
      (2%)
      Leucine (mg)
      (%RDI)      		 768
      (28%)      		 --
      (--%)      		 65
      (2%)
      Lysine (mg)
      (%RDI)      		 643
      (31%)      		 --
      (--%)      		 19
      (1%)
      Methionine (mg)
      (%RDI)      		 195
      (27%)      		 --
      (--%)      		 18
      (2%)
      Phenylalanine (mg)
      (%RDI)      		 390
      (45%)      		 --
      (--%)      		 38
      (4%)
      Threonine (mg)
      (%RDI)      		 390
      (37%)      		 --
      (--%)      		 30
      (3%)
      Tryptophan (mg)
      (%RDI)      		 125
      (45%)      		 --
      (--%)      		 4
      (2%)
      Valine (mg)
      (%RDI)      		 503
      (28%)      		 --
      (--%)      		 46
      (3%)
      Conditional  
      Arginine (mg) 293
      		--
      		55
      Cystine (mg)
      (%RDI)      		 83
      (29%)      		 --
      (--%)      		 12
      (4%)
      Glycine (mg) 168
      		--
      		46
      Proline (mg) 768
      		--
      		41
      Tyrosine (mg)
      (%RDI)      		 335
      (38%)      		 --
      (--%)      		 13
      (2%)
      Non-Essential  
      Alanine (mg) 280
      		--
      		46
      Aspartic acid (mg) 753
      		--
      		84
      Betaine (mg) --
      		1
      		0.3
      Glutamic acid (mg) 1800
      		--
      		135
      Hydroxyproline (mg) 0
      		--
      		--
      Serine (mg) 475
      		--
      		33
      Data Source
      Milk, chocolate, lowfat, with added vitamin A and vitamin D
      USDA Food Data Central Standard Release
      Non Fat Greek Yogurt
      USDA Food Data Central Standard Release (Common)
      Blueberries
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.