Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Eggs (Raw)
      ×
      Non Fat Greek Yogurt
      ×
      Pork, fresh, loin, whole, separable lean only, cooked, roasted
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 4% DV 72 calories
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 9% DV 178 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 6% DV 4.8g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 10% DV 8.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 0% DV 0.36g
      • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 13% DV 6.3g
      • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 49% DV 24.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 62% DV 186mg
      • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 23% DV 68.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 8% DV 1.6g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 15% DV 3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 0% DV 0g
      • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 0% DV 0.19g
      • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 5% DV 0.88mg
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 5% DV 0.93mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 2% DV 28mg
      • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Eggs (Raw) 1 large (x1) 1% DV 69mg
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      • Pork, fresh, loin, whole, separable lean only, cooked, roasted 3 oz (x1) 8% DV 361.3mg
      Comparison Table

      Table Legend

      1. Eggs (Raw)
      2. Non Fat Greek Yogurt
      3. Pork, fresh, loin, whole, separable lean only, cooked, roasted
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 170 85
      Calories
      (%DV)      		 72
      (4%)      		 100
      (5%)      		 178
      (9%)
      Fat (g)
      (%DV)      		 4.8
      (6%)      		 0.66
      (1%)      		 8.2
      (10%)
      Protein (g)
      (%DV)      		 6.3
      (13%)      		 17.3
      (35%)      		 24.3
      (49%)
      Carbohydrate (g)
      (%DV)      		 0.36
      (0%)      		 6.1
      (2%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0.19
      (0%)      		 5.5
      (11%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 186
      (62%)      		 8.5
      (3%)      		 68.9
      (23%)
      Saturated Fats (g)
      (%DV)      		 1.6
      (8%)      		 0.2
      (1%)      		 3
      (15%)
      Net-Carbs (g) 0.36
      		6.1
      		0
      Trans Fatty Acids (g) 0.02
      		0.01
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 50 170 85
      Calcium (mg)
      (%DV)      		 28
      (2%)      		 187
      (14%)      		 15.3
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.88
      (5%)      		 0.12
      (1%)      		 0.93
      (5%)
      Potassium, K (mg)
      (%DV)      		 69
      (1%)      		 239.7
      (5%)      		 361.3
      (8%)
      Magnesium (mg)
      (%DV)      		 6
      (1%)      		 18.7
      (4%)      		 23.8
      (6%)
      Phosphorus, P (mg)
      (%DV)      		 99
      (8%)      		 229.5
      (18%)      		 211.7
      (17%)
      Sodium (mg)
      (%DV)      		 71
      (3%)      		 61.2
      (3%)      		 49.3
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 0.65
      (6%)      		 0.88
      (8%)      		 2.2
      (20%)
      Copper, Cu (mg)
      (%DV)      		 0.04
      (4%)      		 0.03
      (3%)      		 0.05
      (6%)
      Manganese (mg)
      (%DV)      		 0.01
      (1%)      		 0.02
      (1%)      		 0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 15.4
      (28%)      		 16.5
      (30%)      		 29.8
      (54%)
      Fluoride, F (mcg)
      (%AI)      		 0.55
      (0%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 50 170 85
      Vitamin A, RAE (mcg)
      (%DV)      		 80
      (9%)      		 1.7
      (0%)      		 1.7
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.51
      (1%)
      Thiamin (B1) (mg)
      (%DV)      		 0.02
      (2%)      		 0.04
      (3%)      		 0.86
      (72%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.23
      (18%)      		 0.47
      (36%)      		 0.28
      (22%)
      Niacin (B3) (mg)
      (%DV)      		 0.04
      (0%)      		 0.35
      (2%)      		 5
      (31%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.77
      (15%)      		 0.56
      (11%)      		 0.66
      (13%)
      Vitamin B6 (mg)
      (%DV)      		 0.09
      (5%)      		 0.11
      (6%)      		 0.47
      (28%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 23.5
      (6%)      		 11.9
      (3%)      		 0.85
      (0%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 23.5
      (6%)      		 11.9
      (3%)      		 0.85
      (0%)
      Folate DFE (mcg)
      (%)      		 23.5
      (6%)      		 11.9
      (3%)      		 0.85
      (0%)
      Choline (mg)
      (%DV)      		 146.9
      (27%)      		 25.7
      (5%)      		 83.6
      (15%)
      Vitamin B12 (mcg)
      (%DV)      		 0.45
      (19%)      		 1.3
      (53%)      		 0.62
      (26%)
      Retinol (mcg) 80
      		1.7
      		1.7
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 4.5
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 270 6.8 6.8
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 251.5
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.53
      (4%)      		 0.02
      (0%)      		 0.17
      (1%)
      Vitamin D (mcg)
      (%DV)      		 1
      (5%)      		 0
      (0%)      		 0.6
      (3%)
      Vitamin D2 (mcg) --
      		0
      		--
      Vitamin D3 (mcg) 1
      		0
      		0.6
      Vitamin D (IU)
      (%DV)      		 41
      (5%)      		 0
      (0%)      		 23
      (3%)
      Vitamin K (mcg)
      (%DV)      		 0.15
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K1 (mcg) 0.05
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 50 170 85
      Water (g) 38.1
      		144.7
      		51.9
      Ash (g) 0.53
      		1
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 4.76
      		9
      		11.3
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 170 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		0
      		--
      Glucose (Dextrose) (g) 0.19
      		0
      		--
      Fructose (g) 0
      		0
      		--
      Lactose (g) 0
      		4.3
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0
      		1.2
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 50 170 85
      Monounsaturated Fats (g) 1.829
      		0.09
      		3.672
      Polyunsaturated Fats (g) 0.956
      		0.02
      		0.646
      Omega 3s (g)
      (%AI)      		 0.024
      (2%)      		 0.002
      (0%)      		 0.017
      (1%)
      Omega 6s (g)
      (%AI)      		 0.792
      (5%)      		 0.017
      (0%)      		 0.561
      (3%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.1
      		0.03
      Omega 6 to Omega 3 Ratio 32.98
      		10
      		33
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.018
      (1%)      		 0.002
      (0%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.004
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0.029
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0.001
      		0
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.766
      		0.017
      		--
      gamma-Linolenic Acid (GLA) (g) 0.006
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.009
      		0
      		--
      DHG-linolenic acid (DGLA) (g) 0.011
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.002
      		0
      		0
      Caproic (6:0) (g) 0
      		0.005
      		0
      Caprylic Acid (8:0) (g) 0.002
      		0.007
      		0
      Capric Acid (10:0) (g) 0.003
      		0.022
      		0.009
      Lauric Acid (12:0) (g) 0
      		0.01
      		0.009
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.017
      		0.026
      		0.102
      Pentadecanoic Acid (15:0) (g) 0.004
      		0.005
      		--
      Palmitic Acid (16:0) (g) 1.116
      		0.083
      		1.844
      Margaric Acid (17:0) (g) 0.011
      		0.005
      		--
      Stearic Acid (18:0) (g) 0.406
      		0.036
      		0.96
      Arachidic Acid (20:0) (g) 0.002
      		0
      		--
      Behenic Acid (22:0) (g) 0.002
      		0
      		--
      Lignoceric Acid (24:0) (g) 0
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.004
      		0.002
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.101
      		0.003
      		0.264
      cis-Palmitoleic Acid (16:1 cis) (g) 0.099
      		0.003
      		--
      Heptadecenoic Acid (17:1) (g) 0.006
      		0
      		--
      Oleic Acid (18:1) (g) 1.706
      		0.083
      		3.298
      c-Oleic Acid (18:1 cis) (g) 1.694
      		0.073
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.014
      		0.003
      		0.077
      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) 0.778
      		0.017
      		0.561
      Conjugated Linoleic Acid (CLAs) (g) 0.006
      		0
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.024
      		0.002
      		0.017
      Octadecatrienoic Acid (mixed) (g) --
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.012
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.094
      		0
      		0.034
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.007
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.006
      		0
      		--
      t-Monoenoic Fats (g) 0.013
      		0.01
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.002
      		0
      		--
      t-Oleic Acid (18:1 t) (g) 0.012
      		0.01
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.006
      		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) 50 170 85
      Essential  
      Histidine (mg)
      (%RDI)      		 155
      (22%)      		 --
      (--%)      		 972
      (139%)
      Isoleucine (mg)
      (%RDI)      		 336
      (24%)      		 --
      (--%)      		 1139
      (81%)
      Leucine (mg)
      (%RDI)      		 543
      (20%)      		 --
      (--%)      		 1952
      (72%)
      Lysine (mg)
      (%RDI)      		 456
      (22%)      		 --
      (--%)      		 2188
      (104%)
      Methionine (mg)
      (%RDI)      		 190
      (26%)      		 --
      (--%)      		 644
      (89%)
      Phenylalanine (mg)
      (%RDI)      		 340
      (39%)      		 --
      (--%)      		 972
      (111%)
      Threonine (mg)
      (%RDI)      		 278
      (26%)      		 --
      (--%)      		 1111
      (106%)
      Tryptophan (mg)
      (%RDI)      		 84
      (30%)      		 --
      (--%)      		 309
      (111%)
      Valine (mg)
      (%RDI)      		 429
      (24%)      		 --
      (--%)      		 1320
      (73%)
      Conditional  
      Arginine (mg) 410
      		--
      		1512
      Cystine (mg)
      (%RDI)      		 136
      (47%)      		 --
      (--%)      		 310
      (108%)
      Glycine (mg) 216
      		--
      		1155
      Proline (mg) 256
      		--
      		978
      Tyrosine (mg)
      (%RDI)      		 250
      (29%)      		 --
      (--%)      		 847
      (97%)
      Non-Essential  
      Alanine (mg) 368
      		--
      		1418
      Aspartic acid (mg) 665
      		--
      		2257
      Betaine (mg) 0.15
      		1
      		3
      Glutamic acid (mg) 837
      		--
      		3809
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 486
      		--
      		1005
      Data Source
      Eggs (Raw)
      USDA Food Data Central Standard Release (Common)
      Non Fat Greek Yogurt
      USDA Food Data Central Standard Release (Common)
      Pork, fresh, loin, whole, separable lean only, cooked, roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.