Nutrition Facts Comparison Tool

Browse the Complete List || Browse by Category || Nutrient Ranking Tool
Food #1:
Serving Size

Food #2:
Serving Size

Food #3:
Serving Size

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g72g128g
Macronutrients
Calories413052
Fat (%DV)0.24g
(0%)
0.17g
(0%)
0.31g
(0%)
Saturated Fat (%DV)0.037g
(0%)
0.027g
(0%)
0.047g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)9.6g
(3%)
6.9g
(2%)
12.3g
(4%)
Fiber (%DV)2.8g
(11%)
2g
(8%)
3.6g
(14%)
Net-Carbs6.8g4.9g8.7g
Sugar4.7g3.4g6.1g
Protein0.9g0.7g1.2g
Vitamins
Vitamin A (%DV)16706IU
(334%)
12028.32IU
(241%)
21383.68IU
(428%)
Retinol Equiv.835μg601.2μg1068.8μg
Retinol0μg0μg0μg
Alpha-Carotene3477μg2503.44μg4450.56μg
Beta-Carotene8285μg5965.2μg10604.8μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.066mg
(4%)
0.048mg
(3%)
0.084mg
(6%)
Vitamin B2 (%DV)
Riboflavin
0.058mg
(3%)
0.042mg
(2%)
0.074mg
(4%)
Vitamin B3 (%DV)
Niacin
0.983mg
(5%)
0.708mg
(4%)
1.258mg
(6%)
Vitamin B5 (%DV)
Pantothenic Acid
0.273mg
(3%)
0.197mg
(2%)
0.349mg
(3%)
Vitamin B6 (%DV)0.138mg
(7%)
0.099mg
(5%)
0.177mg
(9%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
13.68μg
(3%)
24.32μg
(6%)
Folic Acid0μg0μg0μg
Food Folate19μg13.68μg24.32μg
Dietary Folate Equivalents19μg13.68μg24.32μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)5.9mg
(10%)
4.25mg
(7%)
7.55mg
(13%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.66mg
(3%)
0.48mg
(2%)
0.84mg
(4%)
Vitamin K (%DV)13.2μg
(17%)
9.5μg
(12%)
16.9μg
(21%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
8.8mg
(2%)
6.34mg
(1%)
11.26mg
(2%)
Lycopene1μg0.72μg1.28μg
Lutein + Zeaxanthin256μg184.32μg327.68μg
Minerals
Calcium (%DV)33mg
(3%)
23.76mg
(2%)
42.24mg
(4%)
Copper (%DV)0.045mg
(2%)
0.032mg
(2%)
0.058mg
(3%)
Iron (%DV)0.3mg
(2%)
0.22mg
(1%)
0.38mg
(2%)
Potassium (%DV)320mg
(9%)
230.4mg
(7%)
409.6mg
(12%)
Phosphorus (%DV)35mg
(4%)
25.2mg
(3%)
44.8mg
(4%)
Magnesium (%DV)12mg
(3%)
8.64mg
(2%)
15.36mg
(4%)
Manganese (%DV)0.143mg
(7%)
0.103mg
(5%)
0.183mg
(9%)
Sodium (%DV)69mg
(3%)
50mg
(2%)
88mg
(4%)
Selenium (%DV)0.1μg
(0%)
0.07μg
(0%)
0.13μg
(0%)
Zinc (%DV)0.24mg
(2%)
0.17mg
(1%)
0.31mg
(2%)
Carbs and Sugars
Starch1.43g1.03g1.83g
Sucrose3.59g2.58g4.6g
Glucose0.59g0.42g0.76g
Fructose0.55g0.4g0.7g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.020.020.02
Omega 6 to Omega 3 Ratio57.557.557.5
Total Omega 3s2mg1mg3mg
18D3 Linolenic2mg1mg3mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s115mg83mg147mg
18D2115mg83mg147mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic0mg0mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
40mg
(6%)
29mg
(4%)
51mg
(7%)
Isoleucine
(%RDI)
77mg
(6%)
55mg
(4%)
99mg
(7%)
Leucine
(%RDI)
102mg
(4%)
73mg
(3%)
131mg
(5%)
Lysine
(%RDI)
101mg
(5%)
73mg
(3%)
129mg
(6%)
Methionine
(%RDI)
20mg
(3%)
14mg
(2%)
26mg
(4%)
Phenylalanine
(%RDI)
61mg
(7%)
44mg
(5%)
78mg
(9%)
Threonine
(%RDI)
191mg
(18%)
138mg
(13%)
244mg
(23%)
Tryptophan
(%RDI)
12mg
(4%)
9mg
(3%)
15mg
(5%)
Valine
(%RDI)
69mg
(4%)
50mg
(3%)
88mg
(5%)
More Amino Acids
Arginine91mg66mg116mg
Alanine113mg81mg145mg
Aspartic Acid190mg137mg243mg
Cystine
(%RDI)
83mg
(29%)
60mg
(21%)
106mg
(37%)
Glutamic Acid366mg264mg468mg
Glycine47mg34mg60mg
Proline54mg39mg69mg
Serine54mg39mg69mg
Tyrosine
(%RDI)
43mg
(5%)
31mg
(4%)
55mg
(6%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.97g0.7g1.24g
Water88.29g63.57g113.01g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride3.2μg2.3μg4.1μg
Stats
Percent of
Daily Calorie Target
2.05%1.5%2.6%
Percent Water88.3%63.6%113%
Protein to Carb Ratio (g/g)0.090.10.1

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


Share this by copy and pasting the link below, or see the total amount of amino acids.