Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Bananas
      ×
      Blueberries (Frozen)
      ×
      Cereals, oats, regular and quick, not fortified, dry
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 7% DV 134 calories
      • Blueberries (Frozen) 1 cup, unthawed (x1) 4% DV 79 calories
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 15% DV 307 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 0.5g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 1% DV 0.99g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 7% DV 5.3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 12% DV 34.3g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 7% DV 18.9g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 20% DV 54.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 3% DV 1.6g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 1% DV 0.65g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 21% DV 10.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 0% DV 0mg
      • Blueberries (Frozen) 1 cup, unthawed (x1) 0% DV 0mg
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 0.17g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 0% DV 0.08g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 4% DV 0.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 14% DV 3.9g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 15% DV 4.2g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 29% DV 8.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 37% DV 18.3g
      • Blueberries (Frozen) 1 cup, unthawed (x1) 26% DV 13.1g
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 2% DV 0.8g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 2% DV 0.39mg
      • Blueberries (Frozen) 1 cup, unthawed (x1) 2% DV 0.28mg
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 19% DV 3.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 7.5mg
      • Blueberries (Frozen) 1 cup, unthawed (x1) 1% DV 12.4mg
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 3% DV 42.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 11% DV 537mg
      • Blueberries (Frozen) 1 cup, unthawed (x1) 2% DV 83.7mg
      • Cereals, oats, regular and quick, not fortified, dry 1 cup (x1) 6% DV 293.2mg
      Comparison Table

      Table Legend

      1. Bananas
      2. Blueberries (Frozen)
      3. Cereals, oats, regular and quick, not fortified, dry
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 150 155 81
      Calories
      (%DV)
      134
      (7%)
      79
      (4%)
      307
      (15%)
      Fat (g)
      (%DV)
      0.5
      (1%)
      0.99
      (1%)
      5.3
      (7%)
      Protein (g)
      (%DV)
      1.6
      (3%)
      0.65
      (1%)
      10.7
      (21%)
      Carbohydrate (g)
      (%DV)
      34.3
      (12%)
      18.9
      (7%)
      54.8
      (20%)
      Sugars (g)
      (%DV)
      18.3
      (37%)
      13.1
      (26%)
      0.8
      (2%)
      Fiber (g)
      (%DV)
      3.9
      (14%)
      4.2
      (15%)
      8.2
      (29%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.17
      (1%)
      0.08
      (0%)
      0.9
      (4%)
      Net-Carbs (g) 30.4
      14.7
      46.7
      Trans Fatty Acids (g) 0
      0
      --
        Minerals
      Food # 1 2 3
      Weight (g) 150 155 81
      Calcium (mg)
      (%DV)
      7.5
      (1%)
      12.4
      (1%)
      42.1
      (3%)
      Iron, Fe (mg)
      (%DV)
      0.39
      (2%)
      0.28
      (2%)
      3.4
      (19%)
      Potassium, K (mg)
      (%DV)
      537
      (11%)
      83.7
      (2%)
      293.2
      (6%)
      Magnesium (mg)
      (%DV)
      40.5
      (10%)
      7.8
      (2%)
      111.8
      (27%)
      Phosphorus, P (mg)
      (%DV)
      33
      (3%)
      17.1
      (1%)
      332.1
      (27%)
      Sodium (mg)
      (%DV)
      1.5
      (0%)
      1.6
      (0%)
      4.9
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.22
      (2%)
      0.11
      (1%)
      2.9
      (27%)
      Copper, Cu (mg)
      (%DV)
      0.12
      (13%)
      0.05
      (6%)
      0.32
      (35%)
      Manganese (mg)
      (%DV)
      0.41
      (18%)
      0.23
      (10%)
      2.9
      (128%)
      Selenium, Se (mcg)
      (%DV)
      1.5
      (3%)
      0.16
      (0%)
      23.4
      (43%)
      Fluoride, F (mcg)
      (%AI)
      3.3
      (0%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 150 155 81
      Vitamin A, RAE (mcg)
      (%DV)
      4.5
      (1%)
      3.1
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      13.1
      (14%)
      3.9
      (4%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.05
      (4%)
      0.37
      (31%)
      Riboflavin (B2) (mg)
      (%DV)
      0.11
      (8%)
      0.06
      (4%)
      0.13
      (10%)
      Niacin (B3) (mg)
      (%DV)
      1
      (6%)
      0.81
      (5%)
      0.91
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.5
      (10%)
      0.19
      (4%)
      0.91
      (18%)
      Vitamin B6 (mg)
      (%DV)
      0.55
      (32%)
      0.09
      (5%)
      0.08
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      30
      (8%)
      10.9
      (3%)
      25.9
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      30
      (8%)
      10.9
      (3%)
      25.9
      (6%)
      Folate DFE (mcg)
      (%)
      30
      (8%)
      10.9
      (3%)
      25.9
      (6%)
      Choline (mg)
      (%DV)
      14.7
      (3%)
      7.9
      (1%)
      32.7
      (6%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      39
      (0%)
      43.4
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      37.5
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 96 71.3 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 33
      105.4
      145.8
      Vitamin E (mg)
      (%DV)
      0.15
      (1%)
      0.74
      (5%)
      0.34
      (2%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0.75
      (1%)
      25.4
      (21%)
      1.6
      (1%)
      Vitamin K1 (mcg) 0
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 150 155 81
      Water (g) 112.4
      134.2
      8.8
      Ash (g) 1
      0.28
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -10.47
      -1.18
      7.83
        Carbohydrates
      Food # 1 2 3
      Weight (g) 150 155 81
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 3.6
      --
      0.8
      Glucose (Dextrose) (g) 7.5
      --
      0
      Fructose (g) 7.3
      --
      0
      Lactose (g) 0
      --
      0
      Maltose (g) 0.02
      --
      0
      Galactose (g) 0
      --
      0
      Starch (g) 8.1
      --
      46.9
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 150 155 81
      Monounsaturated Fats (g) 0.048
      0.141
      1.604
      Polyunsaturated Fats (g) 0.109
      0.432
      1.863
      Omega 3s (g)
      (%AI)
      0.041
      (3%)
      0.174
      (11%)
      0.081
      (5%)
      Omega 6s (g)
      (%AI)
      0.069
      (0%)
      0.259
      (2%)
      1.782
      (10%)
      Omega 3 to Omega 6 Ratio 0.59
      0.67
      0.05
      Omega 6 to Omega 3 Ratio 1.7
      1.49
      22
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      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) --
      --
      --
      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
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0.002
      0
      0
      Lauric Acid (12:0) (g) 0.003
      0
      0.016
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.003
      0
      0.008
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.153
      0.048
      0.761
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.008
      0.017
      0.049
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.015
      0.003
      0.008
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.033
      0.135
      1.596
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0
      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) 0.069
      0.259
      1.782
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.041
      0.174
      0.081
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0.024
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 150 155 81
      Essential  
      Histidine (mg)
      (%RDI)
      116
      (17%)
      9
      (1%)
      223
      (32%)
      Isoleucine (mg)
      (%RDI)
      42
      (3%)
      20
      (1%)
      407
      (29%)
      Leucine (mg)
      (%RDI)
      102
      (4%)
      39
      (1%)
      794
      (29%)
      Lysine (mg)
      (%RDI)
      75
      (4%)
      12
      (1%)
      516
      (25%)
      Methionine (mg)
      (%RDI)
      12
      (2%)
      11
      (1%)
      168
      (23%)
      Phenylalanine (mg)
      (%RDI)
      74
      (8%)
      23
      (3%)
      539
      (62%)
      Threonine (mg)
      (%RDI)
      42
      (4%)
      19
      (2%)
      309
      (29%)
      Tryptophan (mg)
      (%RDI)
      14
      (5%)
      3
      (1%)
      147
      (53%)
      Valine (mg)
      (%RDI)
      71
      (4%)
      28
      (2%)
      557
      (31%)
      Conditional  
      Arginine (mg) 74
      34
      689
      Cystine (mg)
      (%RDI)
      14
      (5%)
      6
      (2%)
      369
      (128%)
      Glycine (mg) 57
      26
      520
      Proline (mg) 42
      23
      365
      Tyrosine (mg)
      (%RDI)
      14
      (2%)
      8
      (1%)
      320
      (37%)
      Non-Essential  
      Alanine (mg) 60
      28
      456
      Aspartic acid (mg) 186
      51
      986
      Betaine (mg) 0.15
      --
      --
      Glutamic acid (mg) 228
      81
      2292
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 60
      20
      571
      Data Source
      Bananas
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Blueberries (Frozen)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cereals, oats, regular and quick, not fortified, dry
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.