Nutrition Facts Comparison Tool

Browse the Complete List || Browse by Category || Nutrient Ranking Tool
Food #1:
Serving Size

Food #2:
Serving Size

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g128gg
Macronutrients
Calories325416
Fat (%DV)2.22g
(3%)
2.84g
(4%)
g
(%)
Saturated Fat (%DV)0.269g
(1%)
0.344g
(2%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)68.6g
(23%)
87.8g
(29%)
g
(%)
Fiber (%DV)23.8g
(95%)
30.5g
(122%)
g
(%)
Net-Carbs44.8g57.3gg
Sugar2.3g3gg
Protein15.9g20.4gg
Vitamins
Vitamin A (%DV)11IU
(0%)
14.08IU
(0%)
IU
(%)
Retinol Equiv.1μg1.28μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene7μg8.96μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.316mg
(21%)
0.404mg
(27%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.251mg
(15%)
0.321mg
(19%)
mg
(%)
Vitamin B3 (%DV)
Niacin
4.27mg
(21%)
5.466mg
(27%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
1.456mg
(15%)
1.864mg
(19%)
mg
(%)
Vitamin B6 (%DV)0.443mg
(22%)
0.567mg
(28%)
mg
(%)
Vitamin B9 (%DV)
Folate
33μg
(8%)
42.24μg
(11%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate33μg42.24μgμg
Dietary Folate Equivalents33μg42.24μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
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)2.73mg
(14%)
3.49mg
(17%)
mg
(%)
Vitamin K (%DV)5.9μg
(7%)
7.55μg
(9%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
30.4mg
(6%)
38.91mg
(7%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin210μg268.8μgμg
Minerals
Calcium (%DV)37mg
(4%)
47.36mg
(5%)
mg
(%)
Copper (%DV)0.56mg
(28%)
0.717mg
(36%)
mg
(%)
Iron (%DV)4.97mg
(28%)
6.36mg
(35%)
mg
(%)
Potassium (%DV)717mg
(20%)
917.76mg
(26%)
mg
(%)
Phosphorus (%DV)499mg
(50%)
638.72mg
(64%)
mg
(%)
Magnesium (%DV)160mg
(40%)
204.8mg
(51%)
mg
(%)
Manganese (%DV)6.062mg
(303%)
7.759mg
(388%)
mg
(%)
Sodium (%DV)2mg
(0%)
3mg
(0%)
mg
(%)
Selenium (%DV)18μg
(26%)
23.04μg
(33%)
μg
(%)
Zinc (%DV)5.04mg
(34%)
6.45mg
(43%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose1.8g2.3gg
Glucose0.22g0.28gg
Fructose0.23g0.29gg
Lactose0g0gg
Maltose0.07g0.09gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.160.16
Omega 6 to Omega 3 Ratio6.126.12
Total Omega 3s147mg188mgmg
18D3 Linolenic147mg188mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s899mg1151mgmg
18D2899mg1151mgmg
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)
233mg
(33%)
298mg
(43%)
mg
(%)
Isoleucine
(%RDI)
353mg
(25%)
452mg
(32%)
mg
(%)
Leucine
(%RDI)
857mg
(31%)
1097mg
(40%)
mg
(%)
Lysine
(%RDI)
338mg
(16%)
433mg
(21%)
mg
(%)
Methionine
(%RDI)
199mg
(27%)
255mg
(35%)
mg
(%)
Phenylalanine
(%RDI)
646mg
(74%)
827mg
(95%)
mg
(%)
Threonine
(%RDI)
490mg
(47%)
627mg
(60%)
mg
(%)
Tryptophan
(%RDI)
180mg
(64%)
230mg
(82%)
mg
(%)
Valine
(%RDI)
498mg
(27%)
637mg
(35%)
mg
(%)
More Amino Acids
Arginine764mg978mgmg
Alanine647mg828mgmg
Aspartic Acid827mg1059mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid3139mg4018mgmg
Glycine680mg870mgmg
Proline1014mg1298mgmg
Serine681mg872mgmg
Tyrosine
(%RDI)
271mg
(31%)
347mg
(40%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash2.5g3.2gg
Water10.75g13.76gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
16.25%20.8%%
Percent Water10.8%13.8%%
Protein to Carb Ratio (g/g)0.230.23

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.