Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Almonds
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      Dry Roasted Peanuts
      ×
      Cottage Cheese (Blended)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
      • Dry Roasted Peanuts 1 oz (x1) 8% DV 167 calories
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 111 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
      • Dry Roasted Peanuts 1 oz (x1) 18% DV 14.1g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 4.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
      • Dry Roasted Peanuts 1 oz (x1) 2% DV 6g
      • Cottage Cheese (Blended) 4 oz (x1) 1% DV 3.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
      • Dry Roasted Peanuts 1 oz (x1) 14% DV 6.9g
      • Cottage Cheese (Blended) 4 oz (x1) 25% DV 12.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
      • Dry Roasted Peanuts 1 oz (x1) 0% DV 0mg
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 19.2mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
      • Dry Roasted Peanuts 1 oz (x1) 11% DV 2.2g
      • Cottage Cheese (Blended) 4 oz (x1) 10% DV 1.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
      • Dry Roasted Peanuts 1 oz (x1) 9% DV 2.4g
      • Cottage Cheese (Blended) 4 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
      • Dry Roasted Peanuts 1 oz (x1) 3% DV 1.4g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 3g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
      • Dry Roasted Peanuts 1 oz (x1) 2% DV 0.45mg
      • Cottage Cheese (Blended) 4 oz (x1) 0% DV 0.08mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
      • Dry Roasted Peanuts 1 oz (x1) 1% DV 16.5mg
      • Cottage Cheese (Blended) 4 oz (x1) 7% DV 93.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
      • Dry Roasted Peanuts 1 oz (x1) 4% DV 180.1mg
      • Cottage Cheese (Blended) 4 oz (x1) 3% DV 117.5mg
      Comparison Table

      Table Legend

      1. Almonds
      2. Dry Roasted Peanuts
      3. Cottage Cheese (Blended)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 113
      Calories
      (%DV)      		 164
      (8%)      		 167
      (8%)      		 111
      (6%)
      Fat (g)
      (%DV)      		 14.2
      (18%)      		 14.1
      (18%)      		 4.9
      (6%)
      Protein (g)
      (%DV)      		 6
      (12%)      		 6.9
      (14%)      		 12.6
      (25%)
      Carbohydrate (g)
      (%DV)      		 6.1
      (2%)      		 6
      (2%)      		 3.8
      (1%)
      Sugars (g)
      (%DV)      		 1.2
      (2%)      		 1.4
      (3%)      		 3
      (6%)
      Fiber (g)
      (%DV)      		 3.6
      (13%)      		 2.4
      (9%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 19.2
      (6%)
      Saturated Fats (g)
      (%DV)      		 1.1
      (5%)      		 2.2
      (11%)      		 1.9
      (10%)
      Net-Carbs (g) 2.6
      		3.7
      		3.8
      Trans Fatty Acids (g) 0
      		0.01
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 113
      Calcium (mg)
      (%DV)      		 76.4
      (6%)      		 16.5
      (1%)      		 93.8
      (7%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 0.45
      (2%)      		 0.08
      (0%)
      Potassium, K (mg)
      (%DV)      		 208.2
      (4%)      		 180.1
      (4%)      		 117.5
      (3%)
      Magnesium (mg)
      (%DV)      		 76.7
      (18%)      		 50.6
      (12%)      		 9
      (2%)
      Phosphorus, P (mg)
      (%DV)      		 136.6
      (11%)      		 103.1
      (8%)      		 179.7
      (14%)
      Sodium (mg)
      (%DV)      		 0.28
      (0%)      		 1.7
      (0%)      		 356
      (15%)
      Zinc, Zn (mg)
      (%DV)      		 0.89
      (8%)      		 0.79
      (7%)      		 0.45
      (4%)
      Copper, Cu (mg)
      (%DV)      		 0.29
      (33%)      		 0.12
      (14%)      		 0.03
      (4%)
      Manganese (mg)
      (%DV)      		 0.62
      (27%)      		 0.51
      (22%)      		 0
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 1.2
      (2%)      		 2.6
      (5%)      		 11
      (20%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 35.7
      (1%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 113
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 41.8
      (5%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.06
      (5%)      		 0.04
      (4%)      		 0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.32
      (25%)      		 0.06
      (4%)      		 0.18
      (14%)
      Niacin (B3) (mg)
      (%DV)      		 1
      (6%)      		 4.1
      (25%)      		 0.11
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.13
      (3%)      		 0.29
      (6%)      		 0.63
      (13%)
      Vitamin B6 (mg)
      (%DV)      		 0.04
      (2%)      		 0.13
      (8%)      		 0.05
      (3%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 12.5
      (3%)      		 27.5
      (7%)      		 13.6
      (3%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 12.5
      (3%)      		 27.5
      (7%)      		 13.6
      (3%)
      Folate DFE (mcg)
      (%)      		 12.5
      (3%)      		 27.5
      (7%)      		 13.6
      (3%)
      Choline (mg)
      (%DV)      		 14.8
      (3%)      		 18.3
      (3%)      		 20.8
      (4%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.49
      (20%)
      Retinol (mcg) 0
      		0
      		40.7
      Carotene, beta (mcg)
      (%RDA)      		 0.28
      (0%)      		 0
      (0%)      		 13.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0.57 0 158.2
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0.28
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 7.3
      (49%)      		 1.4
      (9%)      		 0.09
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.11
      (1%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		0.11
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 3.4
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		0
      		1
        Other
      Food # 1 2 3
      Weight (g) 28 28 113
      Water (g) 1.3
      		0.51
      		90.2
      Ash (g) 0.84
      		0.83
      		2
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 0.6
      		1.86
      		8.87
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 113
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 1.1
      		1.4
      		0
      Glucose (Dextrose) (g) 0.05
      		0
      		0
      Fructose (g) 0.03
      		0
      		0
      Lactose (g) 0
      		0
      		3
      Maltose (g) 0.01
      		0
      		0
      Galactose (g) 0.02
      		0
      		0
      Starch (g) 0.2
      		1.2
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 28 113
      Monounsaturated Fats (g) 8.96
      		7.435
      		0.879
      Polyunsaturated Fats (g) 3.501
      		2.776
      		0.139
      Omega 3s (g)
      (%AI)      		 0.001
      (0%)      		 0.007
      (0%)      		 0.019
      (1%)
      Omega 6s (g)
      (%AI)      		 3.499
      (21%)      		 2.754
      (16%)      		 0.119
      (1%)
      Omega 3 to Omega 6 Ratio 0
      		0
      		0.16
      Omega 6 to Omega 3 Ratio 4107.33
      		373
      		6.18
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.001
      (0%)      		 0.007
      (0%)      		 --
      (--%)
      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) --
      		0.003
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 3.499
      		2.753
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.001
      		0.001
      		--
      DHG-linolenic acid (DGLA) (g) --
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0.123
      Caproic (6:0) (g) 0
      		0
      		0.028
      Caprylic Acid (8:0) (g) 0
      		0
      		0.026
      Capric Acid (10:0) (g) 0
      		0
      		0.072
      Lauric Acid (12:0) (g) 0
      		0
      		0.079
      Tridecanoic Acid (13:0) (g) 0
      		--
      		--
      Myristic Acid (14:0) (g) 0.001
      		0.005
      		0.297
      Pentadecanoic Acid (15:0) (g) 0
      		0.001
      		0.033
      Palmitic Acid (16:0) (g) 0.876
      		1.131
      		0.879
      Margaric Acid (17:0) (g) 0.001
      		0.012
      		0.014
      Stearic Acid (18:0) (g) 0.2
      		0.341
      		0.39
      Arachidic Acid (20:0) (g) 0.002
      		0.163
      		--
      Behenic Acid (22:0) (g) 0
      		0.345
      		--
      Lignoceric Acid (24:0) (g) 0
      		0.196
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		0.019
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.068
      		0.009
      		0.053
      cis-Palmitoleic Acid (16:1 cis) (g) 0.064
      		0.009
      		--
      Heptadecenoic Acid (17:1) (g) 0.004
      		0.009
      		--
      Oleic Acid (18:1) (g) 8.887
      		7.224
      		0.807
      c-Oleic Acid (18:1 cis) (g) 8.887
      		7.22
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.001
      		0.178
      		0
      Docosenoic Acid (22:1) (g) 0
      		0.016
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		0.015
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		0
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 3.5
      		2.759
      		0.119
      Conjugated Linoleic Acid (CLAs) (g) 0.001
      		0.003
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.001
      		0.007
      		0.019
      Octadecatrienoic Acid (mixed) (g) --
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		0.003
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0.005
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.001
      		0.003
      		--
      t-Monoenoic Fats (g) 0.003
      		0.004
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.003
      		0
      		--
      t-Oleic Acid (18:1 t) (g) 0
      		0.004
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.001
      		0.003
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) 0.001
      		--
      		--
      Campesterol (g) 0.001
      		--
      		--
      Beta-sitosterol (g) 0.037
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 113
      Essential  
      Histidine (mg)
      (%RDI)      		 153
      (22%)      		 170
      (24%)      		 368
      (53%)
      Isoleucine (mg)
      (%RDI)      		 213
      (15%)      		 237
      (17%)      		 668
      (48%)
      Leucine (mg)
      (%RDI)      		 418
      (15%)      		 436
      (16%)      		 1261
      (46%)
      Lysine (mg)
      (%RDI)      		 161
      (8%)      		 241
      (11%)      		 1055
      (50%)
      Methionine (mg)
      (%RDI)      		 45
      (6%)      		 83
      (11%)      		 304
      (42%)
      Phenylalanine (mg)
      (%RDI)      		 321
      (37%)      		 348
      (40%)      		 652
      (75%)
      Threonine (mg)
      (%RDI)      		 171
      (16%)      		 230
      (22%)      		 565
      (54%)
      Tryptophan (mg)
      (%RDI)      		 60
      (21%)      		 65
      (23%)      		 166
      (59%)
      Valine (mg)
      (%RDI)      		 243
      (13%)      		 282
      (15%)      		 845
      (46%)
      Conditional  
      Arginine (mg) 700
      		804
      		562
      Cystine (mg)
      (%RDI)      		 61
      (21%)      		 86
      (30%)      		 75
      (26%)
      Glycine (mg) 406
      		405
      		251
      Proline (mg) 275
      		297
      		1389
      Tyrosine (mg)
      (%RDI)      		 128
      (15%)      		 273
      (31%)      		 683
      (78%)
      Non-Essential  
      Alanine (mg) 284
      		267
      		434
      Aspartic acid (mg) 749
      		820
      		1023
      Betaine (mg) 0.14
      		0.11
      		0.79
      Glutamic acid (mg) 1763
      		1406
      		2941
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 259
      		331
      		722
      Data Source
      Almonds
      USDA Food Data Central Standard Release (Common)
      Dry Roasted Peanuts
      USDA Food Data Central Standard Release (Common)
      Cottage Cheese (Blended)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.