Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Vanilla Soy Milk
      ×
      Tofu Extra Firm Prepared With Nigari
      ×
      Mangos
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 7% DV 131 calories
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 4% DV 76 calories
      • Mangos 1 cup pieces (x1) 5% DV 99 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 5% DV 4.3g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 6% DV 4.8g
      • Mangos 1 cup pieces (x1) 1% DV 0.63g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 6% DV 15.3g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 0% DV 1.1g
      • Mangos 1 cup pieces (x1) 9% DV 24.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 16% DV 7.9g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 18% DV 9.1g
      • Mangos 1 cup pieces (x1) 3% DV 1.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 0% DV 0mg
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 0% DV 0mg
      • Mangos 1 cup pieces (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 2% DV 0.5g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 4% DV 0.84g
      • Mangos 1 cup pieces (x1) 1% DV 0.15g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 5% DV 1.5g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 3% DV 0.91g
      • Mangos 1 cup pieces (x1) 9% DV 2.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 19% DV 9.7g
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 1% DV 0.65g
      • Mangos 1 cup pieces (x1) 45% DV 22.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 9% DV 1.6mg
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 10% DV 1.9mg
      • Mangos 1 cup pieces (x1) 1% DV 0.26mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 5% DV 60.8mg
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 20% DV 256.6mg
      • Mangos 1 cup pieces (x1) 1% DV 18.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Vanilla Soy Milk 1 cup (x1) 6% DV 286.7mg
      • Tofu Extra Firm Prepared With Nigari 1/5 block (x1) 3% DV 118.3mg
      • Mangos 1 cup pieces (x1) 6% DV 277.2mg
      Comparison Table

      Table Legend

      1. Vanilla Soy Milk
      2. Tofu Extra Firm Prepared With Nigari
      3. Mangos
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 243 91 165
      Calories
      (%DV)
      131
      (7%)
      76
      (4%)
      99
      (5%)
      Fat (g)
      (%DV)
      4.3
      (5%)
      4.8
      (6%)
      0.63
      (1%)
      Protein (g)
      (%DV)
      7.9
      (16%)
      9.1
      (18%)
      1.4
      (3%)
      Carbohydrate (g)
      (%DV)
      15.3
      (6%)
      1.1
      (0%)
      24.7
      (9%)
      Sugars (g)
      (%DV)
      9.7
      (19%)
      0.65
      (1%)
      22.5
      (45%)
      Fiber (g)
      (%DV)
      1.5
      (5%)
      0.91
      (3%)
      2.6
      (9%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.5
      (2%)
      0.84
      (4%)
      0.15
      (1%)
      Net-Carbs (g) 13.8
      0.16
      22.1
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 243 91 165
      Calcium (mg)
      (%DV)
      60.8
      (5%)
      256.6
      (20%)
      18.2
      (1%)
      Iron, Fe (mg)
      (%DV)
      1.6
      (9%)
      1.9
      (10%)
      0.26
      (1%)
      Potassium, K (mg)
      (%DV)
      286.7
      (6%)
      118.3
      (3%)
      277.2
      (6%)
      Magnesium (mg)
      (%DV)
      60.8
      (14%)
      31.9
      (8%)
      16.5
      (4%)
      Phosphorus, P (mg)
      (%DV)
      126.4
      (10%)
      101
      (8%)
      23.1
      (2%)
      Sodium (mg)
      (%DV)
      123.9
      (5%)
      3.6
      (0%)
      1.7
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.29
      (3%)
      0.97
      (9%)
      0.15
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.31
      (35%)
      0.18
      (20%)
      0.18
      (20%)
      Manganese (mg)
      (%DV)
      0.54
      (24%)
      0.61
      (26%)
      0.1
      (5%)
      Selenium, Se (mcg)
      (%DV)
      11.7
      (21%)
      11.8
      (22%)
      0.99
      (2%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 243 91 165
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      89.1
      (10%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      60.1
      (67%)
      Thiamin (B1) (mg)
      (%DV)
      0.15
      (12%)
      0.04
      (4%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.17
      (13%)
      0.04
      (3%)
      0.06
      (5%)
      Niacin (B3) (mg)
      (%DV)
      1.2
      (8%)
      0.22
      (1%)
      1.1
      (7%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.91
      (18%)
      0.77
      (15%)
      0.33
      (7%)
      Vitamin B6 (mg)
      (%DV)
      0.19
      (11%)
      0.08
      (4%)
      0.2
      (12%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      43.7
      (11%)
      8.2
      (2%)
      71
      (18%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      43.7
      (11%)
      8.2
      (2%)
      71
      (18%)
      Folate DFE (mcg)
      (%)
      43.7
      (11%)
      8.2
      (2%)
      71
      (18%)
      Choline (mg)
      (%DV)
      57.3
      (10%)
      30
      (5%)
      12.5
      (2%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      4.9
      (0%)
      0
      (0%)
      1056
      (10%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      14.9
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      16.5
      (0%)
      Vitamin A, IU (IU) 7.3 0 1785.3
      Lycopene (mcg) 0
      0
      4.9
      Lut + Zeaxanthin (mcg) 0
      0
      37.9
      Vitamin E (mg)
      (%DV)
      0.27
      (2%)
      0.01
      (0%)
      1.5
      (10%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      7.3
      (6%)
      2.5
      (2%)
      6.9
      (6%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 243 91 165
      Water (g) 214
      74.9
      137.7
      Ash (g) 2
      1
      0.59
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 0.13
      1.52
      -5
        Carbohydrates
      Food # 1 2 3
      Weight (g) 243 91 165
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      11.5
      Glucose (Dextrose) (g) --
      --
      3.3
      Fructose (g) --
      --
      7.7
      Lactose (g) --
      --
      0
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 243 91 165
      Monounsaturated Fats (g) 0.974
      1.199
      0.231
      Polyunsaturated Fats (g) 2.335
      2.418
      0.117
      Omega 3s (g)
      (%AI)
      0.182
      (11%)
      0.238
      (15%)
      0.084
      (5%)
      Omega 6s (g)
      (%AI)
      1.419
      (8%)
      2.171
      (13%)
      0.031
      (0%)
      Omega 3 to Omega 6 Ratio 0.13
      0.11
      2.68
      Omega 6 to Omega 3 Ratio 7.79
      9.14
      0.37
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      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) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0.002
      Tridecanoic Acid (13:0) (g) 0
      0
      --
      Myristic Acid (14:0) (g) 0
      0.008
      0.021
      Pentadecanoic Acid (15:0) (g) 0
      0
      --
      Palmitic Acid (16:0) (g) 0.365
      0.574
      0.119
      Margaric Acid (17:0) (g) 0
      0.008
      --
      Stearic Acid (18:0) (g) 0.122
      0.246
      0.007
      Arachidic Acid (20:0) (g) 0
      0
      --
      Behenic Acid (22:0) (g) 0
      0
      --
      Lignoceric Acid (24:0) (g) 0
      0
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      --
      Pentadecenoic Acid (15:1) (g) 0
      0.033
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      0.111
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0.024
      0.016
      --
      Oleic Acid (18:1) (g) 0.753
      1.134
      0.124
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.024
      0.016
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.419
      2.171
      0.031
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.182
      0.238
      0.084
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      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) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 243 91 165
      Essential  
      Histidine (mg)
      (%RDI)
      148
      (21%)
      227
      (32%)
      31
      (4%)
      Isoleucine (mg)
      (%RDI)
      277
      (20%)
      446
      (32%)
      48
      (3%)
      Leucine (mg)
      (%RDI)
      452
      (17%)
      732
      (27%)
      83
      (3%)
      Lysine (mg)
      (%RDI)
      318
      (15%)
      464
      (22%)
      109
      (5%)
      Methionine (mg)
      (%RDI)
      66
      (9%)
      111
      (15%)
      13
      (2%)
      Phenylalanine (mg)
      (%RDI)
      275
      (31%)
      439
      (50%)
      45
      (5%)
      Threonine (mg)
      (%RDI)
      262
      (25%)
      412
      (39%)
      51
      (5%)
      Tryptophan (mg)
      (%RDI)
      92
      (33%)
      123
      (44%)
      21
      (8%)
      Valine (mg)
      (%RDI)
      284
      (16%)
      458
      (25%)
      69
      (4%)
      Conditional  
      Arginine (mg) 454
      719
      51
      Cystine (mg)
      (%RDI)
      0
      (0%)
      30
      (10%)
      --
      (--%)
      Glycine (mg) 250
      385
      56
      Proline (mg) 357
      570
      48
      Tyrosine (mg)
      (%RDI)
      216
      (25%)
      369
      (42%)
      26
      (3%)
      Non-Essential  
      Alanine (mg) 253
      407
      135
      Aspartic acid (mg) 700
      1070
      112
      Betaine (mg) 2
      --
      --
      Glutamic acid (mg) 1183
      1728
      158
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 340
      533
      58
      Data Source
      Vanilla Soy Milk
      USDA Food Data Central Standard Release (Common)
      Tofu Extra Firm Prepared With Nigari
      USDA Food Data Central Standard Release
      Mangos
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.