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:

Nutrition Facts Comparison for:

#1 - Baking chocolate unsweetened squares
100 grams (100g)

#2 - Baking chocolate unsweetened squares
1 oz square Bakers (29g)

#3 - Baking chocolate unsweetened squares
1 cup, grated (132g)

Food Number#1#2#3
Serving Size (Grams)100g29g132g
Macronutrients
Calories642186847
Fat (%DV)52.31g
(80%)
15.17g
(23%)
69.05g
(106%)
Saturated Fat (%DV)32.277g
(161%)
9.36g
(47%)
42.606g
(213%)
Cholesterol (%DV)2mg
(1%)
1mg
(0%)
3mg
(1%)
Carbs (%DV)28.4g
(9%)
8.2g
(3%)
37.5g
(13%)
Fiber (%DV)16.6g
(66%)
4.8g
(19%)
21.9g
(88%)
Net-Carbs11.8g3.4g15.6g
Sugar0.9g0.3g1.2g
Protein14.3g4.2g18.9g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.147mg
(10%)
0.043mg
(3%)
0.194mg
(13%)
Vitamin B2 (%DV)
Riboflavin
0.1mg
(6%)
0.029mg
(2%)
0.132mg
(8%)
Vitamin B3 (%DV)
Niacin
1.355mg
(7%)
0.393mg
(2%)
1.789mg
(9%)
Vitamin B5 (%DV)
Pantothenic Acid
0.168mg
(2%)
0.049mg
(0%)
0.222mg
(2%)
Vitamin B6 (%DV)0.027mg
(1%)
0.008mg
(0%)
0.036mg
(2%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
8.12μg
(2%)
36.96μg
(9%)
Folic Acid0μg0μg0μg
Food Folate28μg8.12μg36.96μg
Dietary Folate Equivalents28μg8.12μg36.96μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
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)0.4mg
(2%)
0.12mg
(1%)
0.53mg
(3%)
Vitamin K (%DV)9.7μg
(12%)
2.81μg
(4%)
12.8μg
(16%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
45.7mg
(8%)
13.25mg
(2%)
60.32mg
(11%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin38μg11.02μg50.16μg
Minerals
Calcium (%DV)101mg
(10%)
29.29mg
(3%)
133.32mg
(13%)
Copper (%DV)3.233mg
(162%)
0.938mg
(47%)
4.268mg
(213%)
Iron (%DV)17.4mg
(97%)
5.05mg
(28%)
22.97mg
(128%)
Potassium (%DV)830mg
(24%)
240.7mg
(7%)
1095.6mg
(31%)
Phosphorus (%DV)400mg
(40%)
116mg
(12%)
528mg
(53%)
Magnesium (%DV)327mg
(82%)
94.83mg
(24%)
431.64mg
(108%)
Manganese (%DV)4.167mg
(208%)
1.208mg
(60%)
5.5mg
(275%)
Sodium (%DV)24mg
(1%)
7mg
(0%)
32mg
(1%)
Selenium (%DV)8.1μg
(12%)
2.35μg
(3%)
10.69μg
(15%)
Zinc (%DV)9.63mg
(64%)
2.79mg
(19%)
12.71mg
(85%)
Carbs and Sugars
Starch~g~g~g
Sucrose0.91g0.26g1.2g
Glucose0g0g0g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio~~~
Omega 6 to Omega 3 Ratio000
Total Omega 3s117mg34mg154mg
18D3 Linolenic117mg34mg154mg
18D3CN3 Alpha Linolenic(ALA)117mg34mg154mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s0mg0mg0mg
18D21435mg416mg1894mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic0mg0mg0mg
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)
215mg
(31%)
62mg
(9%)
284mg
(41%)
Isoleucine
(%RDI)
410mg
(29%)
119mg
(9%)
541mg
(39%)
Leucine
(%RDI)
695mg
(25%)
202mg
(7%)
917mg
(34%)
Lysine
(%RDI)
470mg
(22%)
136mg
(6%)
620mg
(30%)
Methionine
(%RDI)
140mg
(19%)
41mg
(6%)
185mg
(25%)
Phenylalanine
(%RDI)
525mg
(60%)
152mg
(17%)
693mg
(79%)
Threonine
(%RDI)
370mg
(35%)
107mg
(10%)
488mg
(46%)
Tryptophan
(%RDI)
130mg
(46%)
38mg
(14%)
172mg
(61%)
Valine
(%RDI)
655mg
(36%)
190mg
(10%)
865mg
(48%)
More Amino Acids
Arginine815mg236mg1076mg
Alanine475mg138mg627mg
Aspartic Acid1270mg368mg1676mg
Cystine
(%RDI)
225mg
(78%)
65mg
(23%)
297mg
(103%)
Glutamic Acid1870mg542mg2468mg
Glycine505mg146mg667mg
Proline880mg255mg1162mg
Serine530mg154mg700mg
Tyrosine
(%RDI)
425mg
(49%)
123mg
(14%)
561mg
(64%)
Hydroxy-proline0mg0mg0mg
Other
Ash3.6g1.04g4.75g
Water1.34g0.39g1.77g
Alcohol0g0g0g
Caffeine80mg23.2mg105.6mg
Theobromine1297mg376.13mg1712.04mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
32.1%9.3%42.35%
Percent Water1.3%0.4%1.8%
Protein to Carb Ratio (g/g)0.50.510.5

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.