Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Raspberries
      ×
      Cooked Long Grain Brown Rice
      ×
      Raw Acorn Squash
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 3% DV 64 calories
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
      • Raw Acorn Squash 1 cup, cubes (x1) 3% DV 56 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 1% DV 0.8g
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
      • Raw Acorn Squash 1 cup, cubes (x1) 0% DV 0.14g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 5% DV 14.7g
      • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
      • Raw Acorn Squash 1 cup, cubes (x1) 5% DV 14.6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 3% DV 1.5g
      • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
      • Raw Acorn Squash 1 cup, cubes (x1) 2% DV 1.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 0% DV 0mg
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
      • Raw Acorn Squash 1 cup, cubes (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 0% DV 0.02g
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
      • Raw Acorn Squash 1 cup, cubes (x1) 0% DV 0.03g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 29% DV 8g
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
      • Raw Acorn Squash 1 cup, cubes (x1) 7% DV 2.1g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 11% DV 5.4g
      • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
      • Raw Acorn Squash 1 cup, cubes (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 5% DV 0.85mg
      • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Raw Acorn Squash 1 cup, cubes (x1) 5% DV 0.98mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 2% DV 30.8mg
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Raw Acorn Squash 1 cup, cubes (x1) 4% DV 46.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raspberries 1 cup (x1) 4% DV 185.7mg
      • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Raw Acorn Squash 1 cup, cubes (x1) 10% DV 485.8mg
      Comparison Table

      Table Legend

      1. Raspberries
      2. Cooked Long Grain Brown Rice
      3. Raw Acorn Squash
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 123 202 140
      Calories
      (%DV)      		 64
      (3%)      		 248
      (12%)      		 56
      (3%)
      Fat (g)
      (%DV)      		 0.8
      (1%)      		 2
      (3%)      		 0.14
      (0%)
      Protein (g)
      (%DV)      		 1.5
      (3%)      		 5.5
      (11%)      		 1.1
      (2%)
      Carbohydrate (g)
      (%DV)      		 14.7
      (5%)      		 51.7
      (19%)      		 14.6
      (5%)
      Sugars (g)
      (%DV)      		 5.4
      (11%)      		 0.48
      (1%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 8
      (29%)      		 3.2
      (12%)      		 2.1
      (7%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.02
      (0%)      		 0.53
      (3%)      		 0.03
      (0%)
      Net-Carbs (g) 6.7
      		48.4
      		12.5
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 123 202 140
      Calcium (mg)
      (%DV)      		 30.8
      (2%)      		 6.1
      (0%)      		 46.2
      (4%)
      Iron, Fe (mg)
      (%DV)      		 0.85
      (5%)      		 1.1
      (6%)      		 0.98
      (5%)
      Potassium, K (mg)
      (%DV)      		 185.7
      (4%)      		 173.7
      (4%)      		 485.8
      (10%)
      Magnesium (mg)
      (%DV)      		 27.1
      (6%)      		 78.8
      (19%)      		 44.8
      (11%)
      Phosphorus, P (mg)
      (%DV)      		 35.7
      (3%)      		 208.1
      (17%)      		 50.4
      (4%)
      Sodium (mg)
      (%DV)      		 1.2
      (0%)      		 8.1
      (0%)      		 4.2
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.52
      (5%)      		 1.4
      (13%)      		 0.18
      (2%)
      Copper, Cu (mg)
      (%DV)      		 0.11
      (12%)      		 0.21
      (24%)      		 0.09
      (10%)
      Manganese (mg)
      (%DV)      		 0.82
      (36%)      		 2
      (86%)      		 0.23
      (10%)
      Selenium, Se (mcg)
      (%DV)      		 0.25
      (0%)      		 11.7
      (21%)      		 0.7
      (1%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 123 202 140
      Vitamin A, RAE (mcg)
      (%DV)      		 2.5
      (0%)      		 0
      (0%)      		 25.2
      (3%)
      Vitamin C (mg)
      (%DV)      		 32.2
      (36%)      		 0
      (0%)      		 15.4
      (17%)
      Thiamin (B1) (mg)
      (%DV)      		 0.04
      (3%)      		 0.36
      (30%)      		 0.2
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.05
      (4%)      		 0.14
      (11%)      		 0.01
      (1%)
      Niacin (B3) (mg)
      (%DV)      		 0.74
      (5%)      		 5.2
      (32%)      		 0.98
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.4
      (8%)      		 0.77
      (15%)      		 0.56
      (11%)
      Vitamin B6 (mg)
      (%DV)      		 0.07
      (4%)      		 0.25
      (15%)      		 0.22
      (13%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 25.8
      (6%)      		 18.2
      (5%)      		 23.8
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 25.8
      (6%)      		 18.2
      (5%)      		 23.8
      (6%)
      Folate DFE (mcg)
      (%)      		 25.8
      (6%)      		 18.2
      (5%)      		 23.8
      (6%)
      Choline (mg)
      (%DV)      		 15.1
      (3%)      		 18.6
      (3%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 14.8
      (0%)      		 0
      (0%)      		 308
      (3%)
      Carotene, alpha (mcg)
      (%RDA)      		 19.7
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 40.6 0 513.8
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 167.3
      		0
      		53.2
      Vitamin E (mg)
      (%DV)      		 1.1
      (7%)      		 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)      		 9.6
      (8%)      		 0.4
      (0%)      		 --
      (--%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 123 202 140
      Water (g) 105.5
      		141.9
      		122.9
      Ash (g) 0.57
      		0.89
      		1
      Alcohol (g) 0
      		0
      		--
      Caffeine (mg) 0
      		0
      		--
      Theobromine (mg) 0
      		0
      		--
      PRAL score -2.99
      		4.59
      		-9.62
        Carbohydrates
      Food # 1 2 3
      Weight (g) 123 202 140
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.25
      		0.48
      		--
      Glucose (Dextrose) (g) 2.3
      		0
      		--
      Fructose (g) 2.9
      		0
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 0
      		50.1
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 123 202 140
      Monounsaturated Fats (g) 0.079
      		0.745
      		0.01
      Polyunsaturated Fats (g) 0.461
      		0.739
      		0.059
      Omega 3s (g)
      (%AI)      		 0.155
      (10%)      		 0.022
      (1%)      		 0.036
      (2%)
      Omega 6s (g)
      (%AI)      		 0.306
      (2%)      		 0.717
      (4%)      		 0.022
      (0%)
      Omega 3 to Omega 6 Ratio 0.51
      		0.03
      		1.63
      Omega 6 to Omega 3 Ratio 1.98
      		32.27
      		0.62
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 0.022
      (1%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		--
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		--
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		0.717
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		--
      DHG-linolenic acid (DGLA) (g) --
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		--
      Caproic (6:0) (g) 0
      		0
      		--
      Caprylic Acid (8:0) (g) 0
      		0.004
      		--
      Capric Acid (10:0) (g) 0
      		0.03
      		--
      Lauric Acid (12:0) (g) 0
      		0.004
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0.018
      		0
      Pentadecanoic Acid (15:0) (g) --
      		0.004
      		--
      Palmitic Acid (16:0) (g) 0.02
      		0.4
      		0.025
      Margaric Acid (17:0) (g) --
      		0
      		--
      Stearic Acid (18:0) (g) 0.005
      		0.044
      		0.003
      Arachidic Acid (20:0) (g) --
      		0.008
      		--
      Behenic Acid (22:0) (g) --
      		0
      		--
      Lignoceric Acid (24:0) (g) --
      		0.01
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0
      		--
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0.002
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		0.002
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0
      		--
      Oleic Acid (18:1) (g) 0.073
      		0.737
      		0.01
      c-Oleic Acid (18:1 cis) (g) --
      		0.737
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.006
      		0.006
      		--
      Docosenoic Acid (22:1) (g) 0
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		0
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.306
      		0.717
      		0.022
      Conjugated Linoleic Acid (CLAs) (g) --
      		0
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.155
      		0.022
      		0.036
      Octadecatrienoic Acid (mixed) (g) --
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		--
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		0
      		--
      t-Monoenoic Fats (g) --
      		0
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		0
      		--
      t-Oleic Acid (18:1 t) (g) --
      		0
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		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) 123 202 140
      Essential  
      Histidine (mg)
      (%RDI)      		 --
      (--%)      		 133
      (19%)      		 21
      (3%)
      Isoleucine (mg)
      (%RDI)      		 --
      (--%)      		 220
      (16%)      		 43
      (3%)
      Leucine (mg)
      (%RDI)      		 --
      (--%)      		 432
      (16%)      		 63
      (2%)
      Lysine (mg)
      (%RDI)      		 --
      (--%)      		 200
      (10%)      		 41
      (2%)
      Methionine (mg)
      (%RDI)      		 --
      (--%)      		 117
      (16%)      		 14
      (2%)
      Phenylalanine (mg)
      (%RDI)      		 --
      (--%)      		 269
      (31%)      		 43
      (5%)
      Threonine (mg)
      (%RDI)      		 --
      (--%)      		 192
      (18%)      		 34
      (3%)
      Tryptophan (mg)
      (%RDI)      		 --
      (--%)      		 67
      (24%)      		 15
      (5%)
      Valine (mg)
      (%RDI)      		 --
      (--%)      		 305
      (17%)      		 48
      (3%)
      Conditional  
      Arginine (mg) --
      		396
      		62
      Cystine (mg)
      (%RDI)      		 --
      (--%)      		 63
      (22%)      		 10
      (3%)
      Glycine (mg) --
      		257
      		41
      Proline (mg) --
      		244
      		39
      Tyrosine (mg)
      (%RDI)      		 --
      (--%)      		 196
      (22%)      		 38
      (4%)
      Non-Essential  
      Alanine (mg) --
      		305
      		46
      Aspartic acid (mg) --
      		489
      		120
      Betaine (mg) 0.98
      		1
      		--
      Glutamic acid (mg) --
      		1063
      		196
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) --
      		271
      		43
      Data Source
      Raspberries
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Long Grain Brown Rice
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Raw Acorn Squash
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.