Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Flax Seeds
      ×
      Non Fat Greek Yogurt
      ×
      Almond Butter
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories
      • Almond Butter 1 tbsp (x1) 5% DV 98 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
      • Almond Butter 1 tbsp (x1) 11% DV 8.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
      • Almond Butter 1 tbsp (x1) 1% DV 3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
      • Almond Butter 1 tbsp (x1) 7% DV 3.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
      • Almond Butter 1 tbsp (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
      • Almond Butter 1 tbsp (x1) 3% DV 0.66g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
      • Almond Butter 1 tbsp (x1) 6% DV 1.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
      • Almond Butter 1 tbsp (x1) 1% DV 0.71g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
      • Almond Butter 1 tbsp (x1) 3% DV 0.56mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
      • Almond Butter 1 tbsp (x1) 4% DV 55.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      • Almond Butter 1 tbsp (x1) 3% DV 119.7mg
      Comparison Table

      Table Legend

      1. Flax Seeds
      2. Non Fat Greek Yogurt
      3. Almond Butter
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 170 16
      Calories
      (%DV)      		 152
      (8%)      		 100
      (5%)      		 98
      (5%)
      Fat (g)
      (%DV)      		 12
      (15%)      		 0.66
      (1%)      		 8.9
      (11%)
      Protein (g)
      (%DV)      		 5.2
      (10%)      		 17.3
      (35%)      		 3.4
      (7%)
      Carbohydrate (g)
      (%DV)      		 8.2
      (3%)      		 6.1
      (2%)      		 3
      (1%)
      Sugars (g)
      (%DV)      		 0.44
      (1%)      		 5.5
      (11%)      		 0.71
      (1%)
      Fiber (g)
      (%DV)      		 7.8
      (28%)      		 0
      (0%)      		 1.6
      (6%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 8.5
      (3%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1
      (5%)      		 0.2
      (1%)      		 0.66
      (3%)
      Net-Carbs (g) 0.45
      		6.1
      		1.4
      Trans Fatty Acids (g) --
      		0.01
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 170 16
      Calcium (mg)
      (%DV)      		 72.4
      (6%)      		 187
      (14%)      		 55.5
      (4%)
      Iron, Fe (mg)
      (%DV)      		 1.6
      (9%)      		 0.12
      (1%)      		 0.56
      (3%)
      Potassium, K (mg)
      (%DV)      		 230.9
      (5%)      		 239.7
      (5%)      		 119.7
      (3%)
      Magnesium (mg)
      (%DV)      		 111.3
      (27%)      		 18.7
      (4%)      		 44.6
      (11%)
      Phosphorus, P (mg)
      (%DV)      		 182.3
      (15%)      		 229.5
      (18%)      		 81.3
      (7%)
      Sodium (mg)
      (%DV)      		 8.5
      (0%)      		 61.2
      (3%)      		 1.1
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 1.2
      (11%)      		 0.88
      (8%)      		 0.53
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.35
      (38%)      		 0.03
      (3%)      		 0.15
      (17%)
      Manganese (mg)
      (%DV)      		 0.7
      (31%)      		 0.02
      (1%)      		 0.34
      (15%)
      Selenium, Se (mcg)
      (%DV)      		 7.2
      (13%)      		 16.5
      (30%)      		 0.38
      (1%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 170 16
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 1.7
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.17
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.47
      (39%)      		 0.04
      (3%)      		 0.01
      (1%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.05
      (4%)      		 0.47
      (36%)      		 0.15
      (12%)
      Niacin (B3) (mg)
      (%DV)      		 0.87
      (5%)      		 0.35
      (2%)      		 0.5
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.28
      (6%)      		 0.56
      (11%)      		 0.05
      (1%)
      Vitamin B6 (mg)
      (%DV)      		 0.13
      (8%)      		 0.11
      (6%)      		 0.02
      (1%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 24.7
      (6%)      		 11.9
      (3%)      		 8.5
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 24.7
      (6%)      		 11.9
      (3%)      		 8.5
      (2%)
      Folate DFE (mcg)
      (%)      		 24.7
      (6%)      		 11.9
      (3%)      		 8.5
      (2%)
      Choline (mg)
      (%DV)      		 22.4
      (4%)      		 25.7
      (5%)      		 8.3
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 1.3
      (53%)      		 0
      (0%)
      Retinol (mcg) 0
      		1.7
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0.16
      (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 6.8 0.16
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 184.9
      		0
      		0.16
      Vitamin E (mg)
      (%DV)      		 0.09
      (1%)      		 0.02
      (0%)      		 3.9
      (26%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		0
      		--
      Vitamin D3 (mcg) --
      		0
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 1.2
      (1%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 170 16
      Water (g) 2
      		144.7
      		0.26
      Ash (g) 1
      		1
      		0.49
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		--
      Theobromine (mg) 0
      		0
      		--
      PRAL score 0.55
      		9
      		0.23
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 170 16
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.33
      		0
      		0.69
      Glucose (Dextrose) (g) 0.11
      		0
      		0
      Fructose (g) 0
      		0
      		0
      Lactose (g) 0
      		4.3
      		0
      Maltose (g) 0
      		0
      		0.01
      Galactose (g) 0
      		1.2
      		--
      Starch (g) --
      		--
      		0.01
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 170 16
      Monounsaturated Fats (g) 2.138
      		0.09
      		5.191
      Polyunsaturated Fats (g) 8.159
      		0.02
      		2.178
      Omega 3s (g)
      (%AI)      		 6.479
      (405%)      		 0.002
      (0%)      		 0.001
      (0%)
      Omega 6s (g)
      (%AI)      		 1.676
      (10%)      		 0.017
      (0%)      		 2.177
      (13%)
      Omega 3 to Omega 6 Ratio 3.86
      		0.1
      		0
      Omega 6 to Omega 3 Ratio 0.26
      		10
      		1943.57
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 6.479
      (405%)      		 0.002
      (0%)      		 --
      (--%)
      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) --
      		0.017
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.002
      		0
      		0
      DHG-linolenic acid (DGLA) (g) --
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		--
      Caproic (6:0) (g) 0
      		0.005
      		--
      Caprylic Acid (8:0) (g) 0
      		0.007
      		0
      Capric Acid (10:0) (g) 0
      		0.022
      		0
      Lauric Acid (12:0) (g) 0
      		0.01
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.002
      		0.026
      		0.001
      Pentadecanoic Acid (15:0) (g) 0.001
      		0.005
      		0
      Palmitic Acid (16:0) (g) 0.615
      		0.083
      		0.511
      Margaric Acid (17:0) (g) 0.005
      		0.005
      		0.001
      Stearic Acid (18:0) (g) 0.378
      		0.036
      		0.15
      Arachidic Acid (20:0) (g) 0.015
      		0
      		0.001
      Behenic Acid (22:0) (g) 0.015
      		0
      		0
      Lignoceric Acid (24:0) (g) 0.009
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0.002
      		0
      Pentadecenoic Acid (15:1) (g) --
      		0
      		0
      Palmitoleic Acid (16:1) (g) 0.007
      		0.003
      		0.04
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		0.003
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0
      		0.006
      Oleic Acid (18:1) (g) 2.09
      		0.083
      		5.143
      c-Oleic Acid (18:1 cis) (g) --
      		0.073
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.019
      		0.003
      		0.003
      Docosenoic Acid (22:1) (g) 0.004
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		0
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0.018
      		0
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.676
      		0.017
      		2.177
      Conjugated Linoleic Acid (CLAs) (g) --
      		0
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 6.479
      		0.002
      		0.001
      Octadecatrienoic Acid (mixed) (g) --
      		0
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		0
      		--
      t-Monoenoic Fats (g) --
      		0.01
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		0
      		--
      t-Oleic Acid (18:1 t) (g) --
      		0.01
      		--
      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) --
      		--
      		0.022
      Stigmasterol (g) 0.003
      		--
      		0
      Campesterol (g) 0.013
      		--
      		0.001
      Beta-sitosterol (g) 0.026
      		--
      		0.021
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 170 16
      Essential  
      Histidine (mg)
      (%RDI)      		 134
      (19%)      		 --
      (--%)      		 88
      (13%)
      Isoleucine (mg)
      (%RDI)      		 254
      (18%)      		 --
      (--%)      		 130
      (9%)
      Leucine (mg)
      (%RDI)      		 351
      (13%)      		 --
      (--%)      		 237
      (9%)
      Lysine (mg)
      (%RDI)      		 245
      (12%)      		 --
      (--%)      		 98
      (5%)
      Methionine (mg)
      (%RDI)      		 105
      (14%)      		 --
      (--%)      		 20
      (3%)
      Phenylalanine (mg)
      (%RDI)      		 272
      (31%)      		 --
      (--%)      		 184
      (21%)
      Threonine (mg)
      (%RDI)      		 218
      (21%)      		 --
      (--%)      		 89
      (8%)
      Tryptophan (mg)
      (%RDI)      		 84
      (30%)      		 --
      (--%)      		 25
      (9%)
      Valine (mg)
      (%RDI)      		 304
      (17%)      		 --
      (--%)      		 150
      (8%)
      Conditional  
      Arginine (mg) 547
      		--
      		381
      Cystine (mg)
      (%RDI)      		 97
      (34%)      		 --
      (--%)      		 39
      (13%)
      Glycine (mg) 354
      		--
      		236
      Proline (mg) 229
      		--
      		146
      Tyrosine (mg)
      (%RDI)      		 140
      (16%)      		 --
      (--%)      		 95
      (11%)
      Non-Essential  
      Alanine (mg) 263
      		--
      		158
      Aspartic acid (mg) 581
      		--
      		384
      Betaine (mg) 0.88
      		1
      		--
      Glutamic acid (mg) 1147
      		--
      		946
      Hydroxyproline (mg) 50
      		--
      		--
      Serine (mg) 275
      		--
      		148
      Data Source
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Non Fat Greek Yogurt
      USDA Food Data Central Standard Release (Common)
      Almond Butter
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.