Nutrition Facts Comparison Tool

Browse the Complete List || Browse by Category || Nutrient Ranking Tool

Food #1:

Food #2:

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g177gg
Macronutrients
Calories129228
Fat (%DV)0.76g
(1%)
1.35g
(2%)
g
(%)
Saturated Fat (%DV)0.083g
(0%)
0.147g
(1%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)24g
(8%)
42.5g
(14%)
g
(%)
Fiber (%DV)9.4g
(38%)
16.6g
(66%)
g
(%)
Net-Carbs14.6g25.9gg
Sugar~g~gg
Protein7.1g12.5gg
Vitamins
Vitamin A (%DV)3IU
(0%)
5.31IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.13mg
(9%)
0.23mg
(15%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.062mg
(4%)
0.11mg
(6%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.546mg
(3%)
0.966mg
(5%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.222mg
(2%)
0.393mg
(4%)
mg
(%)
Vitamin B6 (%DV)0.105mg
(5%)
0.186mg
(9%)
mg
(%)
Vitamin B9 (%DV)
Folate
75μg
(19%)
132.75μg
(33%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate75μg132.75μgμg
Dietary Folate Equivalents75μg132.75μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)1.2mg
(2%)
2.12mg
(4%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene~μg~μgμg
Lutein + Zeaxanthin~μg~μgμg
Minerals
Calcium (%DV)63mg
(6%)
111.51mg
(11%)
mg
(%)
Copper (%DV)0.115mg
(6%)
0.204mg
(10%)
mg
(%)
Iron (%DV)1.08mg
(6%)
1.91mg
(11%)
mg
(%)
Potassium (%DV)370mg
(11%)
654.9mg
(19%)
mg
(%)
Phosphorus (%DV)102mg
(10%)
180.54mg
(18%)
mg
(%)
Magnesium (%DV)56mg
(14%)
99.12mg
(25%)
mg
(%)
Manganese (%DV)0.382mg
(19%)
0.676mg
(34%)
mg
(%)
Sodium (%DV)6mg
(0%)
11mg
(0%)
mg
(%)
Selenium (%DV)1.2μg
(2%)
2.12μg
(3%)
μg
(%)
Zinc (%DV)0.64mg
(4%)
1.13mg
(8%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.731.73
Omega 6 to Omega 3 Ratio0.580.58
Total Omega 3s287mg508mgmg
18D3 Linolenic287mg508mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)~mg~mgmg
22D5 Docosapent-aenoic (DPA)~mg~mgmg
22D6 Docosahex-aenoic (DHA)~mg~mgmg
Total Omega 6s166mg294mgmg
18D2166mg294mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
196mg
(28%)
347mg
(50%)
mg
(%)
Isoleucine
(%RDI)
311mg
(22%)
550mg
(39%)
mg
(%)
Leucine
(%RDI)
563mg
(21%)
997mg
(37%)
mg
(%)
Lysine
(%RDI)
484mg
(23%)
857mg
(41%)
mg
(%)
Methionine
(%RDI)
106mg
(15%)
188mg
(26%)
mg
(%)
Phenylalanine
(%RDI)
381mg
(44%)
674mg
(77%)
mg
(%)
Threonine
(%RDI)
297mg
(28%)
526mg
(50%)
mg
(%)
Tryptophan
(%RDI)
83mg
(30%)
147mg
(53%)
mg
(%)
Valine
(%RDI)
369mg
(20%)
653mg
(36%)
mg
(%)
More Amino Acids
Arginine437mg773mgmg
Alanine296mg524mgmg
Aspartic Acid853mg1510mgmg
Cystine
(%RDI)
77mg
(27%)
136mg
(47%)
mg
(%)
Glutamic Acid1075mg1903mgmg
Glycine275mg487mgmg
Proline299mg529mgmg
Serine384mg680mgmg
Tyrosine
(%RDI)
199mg
(23%)
352mg
(40%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.61g2.85gg
Water66.57g117.83gg
Alcohol~g~gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
6.45%11.4%%
Percent Water66.6%117.8%%
Protein to Carb Ratio (g/g)0.30.29

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.