Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
  4. Questions or suggestions? Contact us.
#1: Blackberries
#2: Blackberries

Calorie Comparison


2000 calories = Full Bar
  • Blackberries100 grams 2% DV
  • Blackberries1 cup 3% DV

Fat Comparison


65g = Full Bar
  • Blackberries100 grams 1% DV
  • Blackberries1 cup 1% DV

Carbohydrate Comparison


300g = Full Bar
  • Blackberries100 grams 3% DV
  • Blackberries1 cup 5% DV

Protein Comparison


50g = Full Bar
  • Blackberries100 grams 3% DV
  • Blackberries1 cup 4% DV

Cholesterol Comparison


300mg = Full Bar
  • Blackberries100 grams 0% DV
  • Blackberries1 cup 0% DV

Fiber Comparison


25g = Full Bar
  • Blackberries100 grams 21% DV
  • Blackberries1 cup 30% DV

Sugar Comparison


25g = Full Bar
  • Blackberries100 grams 4.9g
  • Blackberries1 cup 7g

Iron Comparison


18mg = Full Bar
  • Blackberries100 grams 3% DV
  • Blackberries1 cup 5% DV

Calcium Comparison


1000mg = Full Bar
  • Blackberries100 grams 3% DV
  • Blackberries1 cup 4% DV

Potassium Comparison


3500mg = Full Bar
  • Blackberries100 grams 5% DV
  • Blackberries1 cup 7% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2
Weight (g)100144
Calories
(%DV)
43
(2%)
62
(3%)
Fat (g)
(%DV)
0.5
(1%)
0.7
(1%)
Protein (g)
(%DV)
1.4
(3%)
2
(4%)
Carbohydrates (g)
(%DV)
9.6
(3%)
13.8
(5%)
Sugar (g)4.97
Fiber (g)
(%DV)
5.3
(21%)
7.6
(30%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
Net Carbs (g)4.36.2
Trans Fats (g)00
Minerals
Food ##1#2
Weight (g)100144
Calcium (mg)
(%DV)
29
(3%)
41.8
(4%)
Iron (mg)
(%DV)
0.6
(3%)
0.9
(5%)
Potassium (mg)
(%DV)
162
(5%)
233.3
(7%)
Magnesium (mg)
(%DV)
20
(5%)
28.8
(7%)
Phosphorus (mg)
(%DV)
22
(2%)
31.7
(3%)
Sodium (mg)
(%DV)
1
(0%)
1.4
(0%)
Zinc (mg)
(%DV)
0.5
(3%)
0.8
(5%)
Copper (mg)
(%DV)
0.2
(10%)
0.2
(10%)
Manganese (mg)
(%DV)
0.6
(30%)
0.9
(45%)
Selenium (μg)
(%DV)
0.4
(1%)
0.6
(1%)
Fluoride (μg)~~
Vitamins
Food ##1#2
Weight (g)100144
Vitamin A (IU)
(%DV)
214
(4%)
308.2
(6%)
Vitamin C (mg)
(%DV)
21
(35%)
30.2
(50%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(0%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0
(0%)
0
(0%)
Niacin (B3) (mg)
(%DV)
0.6
(3%)
0.9
(5%)
Pantothenic acid (B5) (mg)
(%DV)
0.3
(3%)
0.4
(4%)
Vitamin B6 (mg)
(%DV)
0
(0%)
0
(0%)
Folate (B9) (μg)
(%DV)
25
(6%)
36
(9%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
25
(6%)
36
(9%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
25
(6%)
36
(9%)
Choline (mg)
(%DV)
8.5
(2%)
12.2
(2%)
Vitamin A, RAE (μg)1115.8
Retinol (μg)00
Beta Carotene (μg)
(%RDA)
128
(1%)
184.3
(2%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lutein + Zeaxanthin (μg)118169.9
Vitamin E (mg)
(%DV)
1.2
(6%)
1.7
(8%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~
Vitamin D3 (Cholecalciferol) (μg)~~
Vitamin K (μg)
(%DV)
19.8
(25%)
28.5
(36%)
Vitamin K1 (Dihydrophylloquinone) (μg)00
Menaquinone-4 (μg)~~
Other
Food ##1#2
Weight (g)100144
Water (g)88.2126.9
Ash (g)01
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
Carbohydrates
Food ##1#2
Weight (g)100144
Sucrose (g)0.10.1
Glucose (g)2.33.3
Fructose (g)2.43.5
Lactose (g)00
Maltose (g)0.10.1
Galactose (g)00
Starch (g)00
Fats
Food ##1#2
Weight (g)100144
Omega 3s (mg)
(%AI)
94
(6%)
135
(8%)
Omega 6s (mg)186268
Omega 3 to Omega 6 Ratio ()0.510.51
Omega 6 to Omega 3 Ratio ()1.981.98
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)00
15:0 (mg)~~
16:0 (mg)1217
17:0 (mg)~~
18:0 (mg)34
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)4768
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)00
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)4463
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~~
20:1 (mg)46
22:1 undifferentiated (mg)00
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)280403
18:2 undifferentiated (mg)186268
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 t,t (mg)~~
18:2 i (mg)~~
18:2 t not further defined (mg)~~
18:3 undifferentiated (mg)94135
Alpha Linolenic Acid (ALA) (mg)~~
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
20:2 n-6 c,c (mg)~~
20:3 undifferentiated (mg)~~
20:3 n-3 (mg)~~
20:3 n-6 (mg)~~
20:4 undifferentiated (mg)00
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)00
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)00
Fatty acids, total trans-monoenoic (mg)~~
Fatty acids, total trans-polyenoic (mg)~~
Phytosterols (mg)~~
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
Amino Acids
Food ##1#2
Weight (g)100144
Betaine (mg)00
Tryptophan (mg)
(%RDI)
~
(~%)
~
(~%)
Threonine (mg)
(%RDI)
~
(~%)
~
(~%)
Isoleucine (mg)
(%RDI)
~
(~%)
~
(~%)
Leucine (mg)
(%RDI)
~
(~%)
~
(~%)
Lysine (mg)
(%RDI)
~
(~%)
~
(~%)
Methionine (mg)
(%RDI)
~
(~%)
~
(~%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%RDI)
~
(~%)
~
(~%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
Valine (mg)
(%RDI)
~
(~%)
~
(~%)
Arginine (mg)~~
Histidine (mg)
(%RDI)
~
(~%)
~
(~%)
Alanine (mg)~~
Aspartic acid (mg)~~
Glutamic acid (mg)~~
Glycine (mg)~~
Proline (mg)~~
Serine (mg)~~
Hydroxyproline (mg)~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.