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#1: Nonfat Greek Yogurt×
×
#2: Firm Tofu (With Calcium And Magnesium)×
×
#3: Lowfat Cottage Cheese (2%)×
×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Nonfat Greek Yogurt vs Firm Tofu (With Calcium And Magnesium) vs Lowfat Cottage Cheese (2%)

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)3% DV59 calories
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)4% DV78 calories
  • Lowfat Cottage Cheese (2%)100 grams (x1)4% DV81 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)1% DV0.4g
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)6% DV4.2g
  • Lowfat Cottage Cheese (2%)100 grams (x1)3% DV2.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)1% DV3.6g
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)1% DV2.9g
  • Lowfat Cottage Cheese (2%)100 grams (x1)2% DV4.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)20% DV10.2g
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)18% DV9g
  • Lowfat Cottage Cheese (2%)100 grams (x1)21% DV10.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)2% DV5mg
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)0% DV0mg
  • Lowfat Cottage Cheese (2%)100 grams (x1)4% DV12mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)0% DV0g
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)4% DV0.9g
  • Lowfat Cottage Cheese (2%)100 grams (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)6% DV3.2g
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)1% DV0.6g
  • Lowfat Cottage Cheese (2%)100 grams (x1)8% DV4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)0% DV0.1mg
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)9% DV1.6mg
  • Lowfat Cottage Cheese (2%)100 grams (x1)1% DV0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)8% DV110mg
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)15% DV201mg
  • Lowfat Cottage Cheese (2%)100 grams (x1)9% DV111mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Nonfat Greek Yogurt100 grams (x1)3% DV141mg
  • Firm Tofu (With Calcium And Magnesium)100 grams (x1)3% DV148mg
  • Lowfat Cottage Cheese (2%)100 grams (x1)3% DV125mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
59
(3%)
78
(4%)
81
(4%)
Fat (g)
(%DV)
0.4
(1%)
4.2
(6%)
2.3
(3%)
Protein (g)
(%DV)
10.2
(20%)
9
(18%)
10.5
(21%)
Carbohydrate (g)
(%DV)
3.6
(1%)
2.9
(1%)
4.8
(2%)
Sugars (g)
(%DV)
3.2
(6%)
0.6
(1%)
4
(8%)
Fiber (g)
(%DV)
0
(0%)
0.9
(4%)
0
(0%)
Cholesterol (mg)
(%DV)
5
(2%)
0
(0%)
12
(4%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.8
(4%)
1.2
(6%)
Net-Carbs (g)3.624.8
Trans Fatty Acids (g)000.1
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
110
(8%)
201
(15%)
111
(9%)
Iron, Fe (mg)
(%DV)
0.1
(0%)
1.6
(9%)
0.1
(1%)
Potassium, K (mg)
(%DV)
141
(3%)
148
(3%)
125
(3%)
Magnesium (mg)
(%DV)
11
(3%)
37
(9%)
9
(2%)
Phosphorus, P (mg)
(%DV)
135
(11%)
121
(10%)
150
(12%)
Sodium (mg)
(%DV)
36
(2%)
12
(1%)
308
(13%)
Zinc, Zn (mg)
(%DV)
0.5
(5%)
0.8
(8%)
0.5
(5%)
Copper, Cu (mg)
(%DV)
0
(2%)
0.2
(24%)
0
(4%)
Manganese (mg)
(%DV)
0
(0%)
0.6
(27%)
0
(1%)
Selenium, Se (μg)
(%DV)
9.7
(18%)
9.9
(18%)
11.9
(22%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~
Iodine, I (μg)~~~
Chlorine (mg)~~~
Chromium (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
1
(0%)
0
(0%)
68
(8%)
Vitamin C (mg)
(%DV)
0
(0%)
0.2
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.1
(5%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.3
(21%)
0.1
(5%)
0.3
(19%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(7%)
0.1
(2%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.1
(4%)
0.1
(3%)
Biotin (μg)~~~
Folate (B9) (μg)
(%DV)
7
(2%)
19
(5%)
8
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
7
(2%)
19
(5%)
8
(2%)
Folate DFE (μg)
(%DV)
7
(2%)
19
(5%)
8
(2%)
Choline (mg)
(%DV)
15.1
(3%)
28.1
(5%)
16.3
(3%)
Vitamin B12 (μg)
(%DV)
0.8
(31%)
0
(0%)
0.5
(20%)
Retinol (μg)1068
Carotene, beta (μg)
(%RDA)
0
(0%)
0
(0%)
6
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
4
(0%)
0
(0%)
236
(8%)
Lycopene (μg)000
Lut + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
0
(0%)
0
(0%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)0~~
Vitamin D3 (μg)0~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
2.4
(2%)
0
(0%)
Vitamin K1 (μg)0~0
Menaquinone-4 (μg)0~0
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)85.182.981.2
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
PRAL score5.292.26.35
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Soluble Fiber (g)~~~
Insoluble Fiber (g)~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)0~0
Glucose (Dextrose) (g)0~0
Fructose (g)0~0
Lactose (g)2.5~3.9
Maltose (g)0~0
Galactose (g)0.7~0.1
Starch (g)~~~
Carbohydrate, other (g)~~~
Total sugar alcohols (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
1
(0%)
167
(10%)
9
(1%)
Omega 6s (mg)
(%AI)
10
(0%)
1472
(9%)
81
(0%)
Omega 3 to Omega 6 Ratio0.1
 
0.11
 
0.11
 
Omega 6 to Omega 3 Ratio10
 
8.81
 
9
 
18:3 n-3 c,c,c (ALA) (mg)1
 
~
 
7
 
20:5 n-3 (EPA) (mg)0~1
22:5 n-3 (DPA) (mg)0~1
22:6 n-3 (DHA) (mg)0~0
Trans-Polyenoic Fats (mg)0
 
~
 
13
 
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Phytosterols (mg)~~~
4:0 (mg)0~40
6:0 (mg)3~34
8:0 (mg)4027
10:0 (mg)13060
12:0 (mg)6061
13:0 (mg)~0~
14:0 (mg)1513199
15:0 (mg)3021
16:0 (mg)49567561
17:0 (mg)31310
18:0 (mg)21200218
20:0 (mg)003
22:0 (mg)001
24:0 (mg)000
Fatty acids, total monounsaturated (mg)53
 
1127
 
516
 
14:1 (mg)1020
15:1 (mg)0670
16:1 undifferentiated (mg)2
 
0
 
30
 
16:1 c (mg)2~25
17:1 (mg)0234
18:1 undifferentiated (mg)49
 
1007
 
460
 
18:1 c (mg)43~410
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)2233
22:1 undifferentiated (mg)0
 
7
 
0
 
22:1 c (mg)0~0
24:1 c (mg)0~0
Fatty acids, total polyunsaturated (mg)12
 
1649
 
83
 
18:2 undiff (mg)10146970
18:2 n-6 c,c (mg)10~47
18:2 CLAs (mg)0~9
18:2 i (mg)~~~
18:3 undiff (mg)11677
18:3 n-6 c,c,c (mg)0~0
18:3i (mg)0~0
18:4 (mg)0~0
20:2 n-6 c,c (mg)030
20:3 undifferentiated (mg)0
 
0
 
2
 
20:3 n-3 (mg)0~0
20:3 n-6 (mg)0~2
20:4 undifferentiated (mg)0
 
3
 
3
 
20:4 n-6 (mg)~~~
21:5 (mg)~~~
22:4 (mg)0~0
Trans-Monoenoic Fats (mg)6
 
~
 
54
 
16:1 t (mg)0~5
18:1 t (mg)6~50
22:1 t (mg)0~0
18:2 t not further defined (mg)0
 
~
 
13
 
18:2 t,t (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)101
Tryptophan (mg)
(%RDI)
~
(~%)
123
(44%)
138
(49%)
Threonine (mg)
(%RDI)
~
(~%)
411
(39%)
470
(45%)
Isoleucine (mg)
(%RDI)
~
(~%)
444
(32%)
556
(40%)
Leucine (mg)
(%RDI)
~
(~%)
728
(27%)
1049
(38%)
Lysine (mg)
(%RDI)
~
(~%)
462
(22%)
878
(42%)
Methionine (mg)
(%RDI)
~
(~%)
110
(15%)
253
(35%)
Cystine (mg)
(%RDI)
~
(~%)
30
(10%)
62
(22%)
Phenylalanine (mg)
(%RDI)
~
(~%)
437
(50%)
543
(62%)
Tyrosine (mg)
(%RDI)
~
(~%)
367
(42%)
568
(65%)
Valine (mg)
(%RDI)
~
(~%)
455
(25%)
703
(39%)
Arginine (mg)~716467
Histidine (mg)
(%RDI)
~
(~%)
225
(32%)
306
(44%)
Alanine (mg)~405409
Aspartic acid (mg)~1066963
Glutamic acid (mg)~17212446
Glycine (mg)~384209
Proline (mg)~5671155
Serine (mg)~531601
Hydroxyproline (mg)~~~
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