Nutrition Facts Comparison Tool

Browse the Complete List || Browse by Category || Nutrient Ranking Tool
Default Weight = grams

Search only 1000 of the most common foods in the drop down list, or all 8000?
Short List Only
All 8000+ Foods

Food #1:

Food #2:

Food #3:


Share this by copy and pasting the link below.

Nutrition Facts Comparison for:

#1 - Squash winter butternut raw
100 grams (100g)

#2 - Squash winter butternut raw
1 cup, cubes (140g)

#3 - Squash winter butternut cooked baked without salt
1 cup, cubes (205g)

Food Number#1#2#3
Serving Size (Grams)100g140g205g
Macronutrients
Calories456382
Fat (%DV)0.1g
(0%)
0.14g
(0%)
0.18g
(0%)
Saturated Fat (%DV)0.021g
(0%)
0.029g
(0%)
0.039g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)11.7g
(4%)
16.4g
(5%)
21.5g
(7%)
Fiber (%DV)2g
(8%)
2.8g
(11%)
6.6g
(26%)
Net-Carbs9.7g13.6g14.9g
Sugar2.2g3.1g4g
Protein1g
(2%)
1.4g
(3%)
1.8g
(4%)
Vitamins
Vitamin A (%DV)10630IU
(213%)
14882IU
(298%)
22867.75IU
(457%)
Retinol Equiv.532μg744.8μg1143.9μg
Retinol0μg0μg0μg
Alpha-Carotene834μg1167.6μg2316.5μg
Beta-Carotene4226μg5916.4μg9368.5μg
Beta-cryptoxanthin3471μg4859.4μg6387.8μg
Vitamin B1 (%DV)
Thiamin
0.1mg
(7%)
0.14mg
(9%)
0.148mg
(10%)
Vitamin B2 (%DV)
Riboflavin
0.02mg
(1%)
0.028mg
(2%)
0.035mg
(2%)
Vitamin B3 (%DV)
Niacin
1.2mg
(6%)
1.68mg
(8%)
1.986mg
(10%)
Vitamin B5 (%DV)
Pantothenic Acid
0.4mg
(4%)
0.56mg
(6%)
0.736mg
(7%)
Vitamin B6 (%DV)0.154mg
(8%)
0.216mg
(11%)
0.254mg
(13%)
Vitamin B9 (%DV)
Folate
27μg
(7%)
37.8μg
(9%)
38.95μg
(10%)
Folic Acid0μg0μg0μg
Food Folate27μg37.8μg38.95μg
Dietary Folate Equivalents27μg37.8μg38.95μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)21mg
(35%)
29.4mg
(49%)
30.96mg
(52%)
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)1.44mg
(7%)
2.02mg
(10%)
2.64mg
(13%)
Vitamin K (%DV)1.1μg
(1%)
1.54μg
(2%)
2.05μg
(3%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)48mg
(5%)
67.2mg
(7%)
84.05mg
(8%)
Copper (%DV)0.072mg
(4%)
0.101mg
(5%)
0.133mg
(7%)
Iron (%DV)0.7mg
(4%)
0.98mg
(5%)
1.23mg
(7%)
Potassium (%DV)352mg
(10%)
492.8mg
(14%)
582.2mg
(17%)
Phosphorus (%DV)33mg
(3%)
46.2mg
(5%)
55.35mg
(6%)
Magnesium (%DV)34mg
(9%)
47.6mg
(12%)
59.45mg
(15%)
Manganese (%DV)0.202mg
(10%)
0.283mg
(14%)
0.353mg
(18%)
Sodium (%DV)4mg
(0%)
6mg
(0%)
8mg
(0%)
Selenium (%DV)0.5μg
(1%)
0.7μg
(1%)
1.03μg
(1%)
Zinc (%DV)0.15mg
(1%)
0.21mg
(1%)
0.27mg
(2%)
Carbs and Sugars
Starch~g~g~g
Sucrose0.22g0.31g~g
Glucose0.99g1.39g~g
Fructose0.99g1.39g~g
Lactose0g0g~g
Maltose0g0g~g
Galactose0g0g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.631.631.71
Omega 6 to Omega 3 Ratio0.620.620.58
Total Omega 3s26mg36mg49mg
18D3 Linolenic26mg36mg49mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg~mg
22D5 Docosapent-aenoic (DPA)0mg0mg~mg
22D6 Docosahex-aenoic (DHA)0mg0mg~mg
Total Omega 6s16mg22mg29mg
18D216mg22mg29mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
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)
19mg
(3%)
27mg
(4%)
35mg
(5%)
Isoleucine
(%RDI)
39mg
(3%)
55mg
(4%)
72mg
(5%)
Leucine
(%RDI)
57mg
(2%)
80mg
(3%)
105mg
(4%)
Lysine
(%RDI)
37mg
(2%)
52mg
(2%)
68mg
(3%)
Methionine
(%RDI)
12mg
(2%)
17mg
(2%)
23mg
(3%)
Phenylalanine
(%RDI)
39mg
(4%)
55mg
(6%)
72mg
(8%)
Threonine
(%RDI)
30mg
(3%)
42mg
(4%)
55mg
(5%)
Tryptophan
(%RDI)
14mg
(5%)
20mg
(7%)
27mg
(10%)
Valine
(%RDI)
43mg
(2%)
60mg
(3%)
80mg
(4%)
More Amino Acids
Arginine56mg78mg103mg
Alanine42mg59mg78mg
Aspartic Acid107mg150mg199mg
Cystine
(%RDI)
9mg
(3%)
13mg
(5%)
16mg
(6%)
Glutamic Acid175mg245mg322mg
Glycine37mg52mg68mg
Proline36mg50mg66mg
Serine39mg55mg72mg
Tyrosine
(%RDI)
34mg
(4%)
48mg
(5%)
62mg
(7%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.8g1.12g1.48g
Water86.41g120.97g179.99g
Alcohol0g0g~g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.25%3.15%4.1%
Percent Water86.4%121%180%
Protein to Carb Ratio (g/g)0.090.090.08

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.