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: Cooked Butternut Squash
#2: Cooked Butternut Squash
#3: Cooked Pumpkin

Calorie Comparison


2000 calories = Full Bar
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Pumpkin100 grams 1% DV

Fat Comparison


65g = Full Bar
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Pumpkin100 grams 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Butternut Squash100 grams 4% DV
  • Cooked Butternut Squash100 grams 4% DV
  • Cooked Pumpkin100 grams 2% DV

Protein Comparison


50g = Full Bar
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Pumpkin100 grams 1% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Pumpkin100 grams 0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 13% DV
  • Cooked Butternut Squash100 grams 13% DV
  • Cooked Pumpkin100 grams 4% DV

Sugar Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 2g
  • Cooked Butternut Squash100 grams 2g
  • Cooked Pumpkin100 grams 2.1g

Iron Comparison


18mg = Full Bar
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Pumpkin100 grams 3% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Pumpkin100 grams 1% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Butternut Squash100 grams 6% DV
  • Cooked Butternut Squash100 grams 6% DV
  • Cooked Pumpkin100 grams 5% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
40
(2%)
40
(2%)
20
(1%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
0.9
(2%)
0.9
(2%)
0.7
(1%)
Carbohydrates (g)
(%DV)
10.5
(4%)
10.5
(4%)
4.9
(2%)
Sugar (g)
(%DV)
2
(4%)
2
(4%)
2.1
(4%)
Fiber (g)
(%DV)
3.2
(13%)
3.2
(13%)
1.1
(4%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)7.37.33.8
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
41
(3%)
41
(3%)
15
(1%)
Iron (mg)
(%DV)
0.6
(3%)
0.6
(3%)
0.6
(3%)
Potassium (mg)
(%DV)
284
(6%)
284
(6%)
230
(5%)
Magnesium (mg)
(%DV)
29
(7%)
29
(7%)
9
(2%)
Phosphorus (mg)
(%DV)
27
(2%)
27
(2%)
30
(2%)
Sodium (mg)
(%DV)
4
(0%)
4
(0%)
1
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.2
(2%)
Copper (mg)
(%DV)
0.1
(11%)
0.1
(11%)
0.1
(11%)
Manganese (mg)
(%DV)
0.2
(9%)
0.2
(9%)
0.1
(4%)
Selenium (μg)
(%DV)
0.5
(1%)
0.5
(1%)
0.2
(0%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
558
(62%)
558
(62%)
288
(32%)
Vitamin C (mg)
(%DV)
15.1
(17%)
15.1
(17%)
4.7
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0
(0%)
0
(0%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
1
(6%)
1
(6%)
0.4
(3%)
Pantothenic acid (B5) (mg)
(%DV)
0.4
(8%)
0.4
(8%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(6%)
0
(0%)
Folate (B9) (μg)
(%DV)
19
(5%)
19
(5%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
19
(5%)
19
(5%)
9
(2%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
19
(5%)
19
(5%)
9
(2%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
6.2
(1%)
Vitamin A (IU)
(%DV)
11155
(372%)
11155
(372%)
5755
(192%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
4570
(42%)
4570
(42%)
2096
(19%)
Alpha Carotene (μg)
(%RDA)
1130
(5%)
1130
(5%)
2715
(13%)
Beta Cryptoxanthin (μg)
(%RDA)
3116
(14%)
3116
(14%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)001014
Vitamin E (mg)
(%DV)
1.3
(9%)
1.3
(9%)
0.8
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
1
(1%)
1
(1%)
0.8
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100100100
Water (g)87.887.893.7
Ash (g)111
Alcohol (g)~~0
Caffeine (mg)~~0
Theobromine (mg)~~0
Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
24
(2%)
24
(2%)
2
(0%)
Omega 6s (mg)14142
Omega 3 to Omega 6 Ratio ()1.711.711
Omega 6 to Omega 3 Ratio ()0.580.581
4:0 (mg)~~0
6:0 (mg)~~0
8:0 (mg)~~0
10:0 (mg)~~0
12:0 (mg)001
13:0 (mg)~~~
14:0 (mg)005
15:0 (mg)~~~
16:0 (mg)161626
17:0 (mg)~~~
18:0 (mg)222
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)779
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)005
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)775
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~0
22:1 undifferentiated (mg)~~0
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)38384
18:2 undifferentiated (mg)14142
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)24242
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~0
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)~~0
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~0
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~0
Docosahexaenoic Acid (DHA) (mg)~~0
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#3
Weight (g)100100100
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
13
(5%)
13
(5%)
9
(3%)
Threonine (mg)
(%RDI)
27
(3%)
27
(3%)
21
(2%)
Isoleucine (mg)
(%RDI)
35
(3%)
35
(3%)
23
(2%)
Leucine (mg)
(%RDI)
51
(2%)
51
(2%)
34
(1%)
Lysine (mg)
(%RDI)
33
(2%)
33
(2%)
39
(2%)
Methionine (mg)
(%RDI)
11
(2%)
11
(2%)
8
(1%)
Cystine (mg)
(%RDI)
8
(3%)
8
(3%)
2
(1%)
Phenylalanine (mg)
(%RDI)
35
(4%)
35
(4%)
23
(3%)
Tyrosine (mg)
(%RDI)
30
(3%)
30
(3%)
30
(3%)
Valine (mg)
(%RDI)
39
(2%)
39
(2%)
25
(1%)
Arginine (mg)505039
Histidine (mg)
(%RDI)
17
(2%)
17
(2%)
11
(2%)
Alanine (mg)383820
Aspartic acid (mg)979774
Glutamic acid (mg)157157133
Glycine (mg)333319
Proline (mg)323219
Serine (mg)353532
Hydroxyproline (mg)~~~
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Data Source:USDA National Nutrient Database for Standard Reference, Release 28.