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 Acorn Squash

Calorie Comparison


2000 calories = Full Bar
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Butternut Squash1 cup, cubes 4% DV
  • Cooked Acorn Squash1 cup, mashed 4% DV

Fat Comparison


65g = Full Bar
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Butternut Squash1 cup, cubes 0% DV
  • Cooked Acorn Squash1 cup, mashed 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Butternut Squash100 grams 4% DV
  • Cooked Butternut Squash1 cup, cubes 7% DV
  • Cooked Acorn Squash1 cup, mashed 7% DV

Protein Comparison


50g = Full Bar
  • Cooked Butternut Squash100 grams 2% DV
  • Cooked Butternut Squash1 cup, cubes 4% DV
  • Cooked Acorn Squash1 cup, mashed 3% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Butternut Squash1 cup, cubes 0% DV
  • Cooked Acorn Squash1 cup, mashed 0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 13% DV
  • Cooked Butternut Squash1 cup, cubes 26% DV
  • Cooked Acorn Squash1 cup, mashed 26% DV

Sugar Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 2g
  • Cooked Butternut Squash1 cup, cubes 4g
  • Cooked Acorn Squash1 cup, mashed ~g

Iron Comparison


18mg = Full Bar
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Butternut Squash1 cup, cubes 7% DV
  • Cooked Acorn Squash1 cup, mashed 8% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Butternut Squash100 grams 4% DV
  • Cooked Butternut Squash1 cup, cubes 8% DV
  • Cooked Acorn Squash1 cup, mashed 6% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Butternut Squash100 grams 8% DV
  • Cooked Butternut Squash1 cup, cubes 17% DV
  • Cooked Acorn Squash1 cup, mashed 18% DV
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Macronutrients
Food ##1#2#3
Weight (g)100205245
Calories
(%DV)
40
(2%)
82
(4%)
83
(4%)
Fat (g)
(%DV)
0.1
(0%)
0.2
(0%)
0.2
(0%)
Protein (g)
(%DV)
0.9
(2%)
1.8
(4%)
1.6
(3%)
Carbohydrates (g)
(%DV)
10.5
(4%)
21.5
(7%)
21.5
(7%)
Sugar (g)24~
Fiber (g)
(%DV)
3.2
(13%)
6.6
(26%)
6.4
(26%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)7.314.915.2
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100205245
Calcium (mg)
(%DV)
41
(4%)
84.1
(8%)
63.7
(6%)
Iron (mg)
(%DV)
0.6
(3%)
1.2
(7%)
1.4
(8%)
Potassium (mg)
(%DV)
284
(8%)
582.2
(17%)
644.4
(18%)
Magnesium (mg)
(%DV)
29
(7%)
59.5
(15%)
63.7
(16%)
Phosphorus (mg)
(%DV)
27
(3%)
55.4
(6%)
66.2
(7%)
Sodium (mg)
(%DV)
4
(0%)
8.2
(0%)
7.4
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0.3
(2%)
0.3
(2%)
Copper (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0.1
(5%)
Manganese (mg)
(%DV)
0.2
(10%)
0.4
(20%)
0.4
(20%)
Selenium (μg)
(%DV)
0.5
(1%)
1
(1%)
1
(1%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100205245
Vitamin A (IU)
(%DV)
11155
(223%)
22867.8
(457%)
2001.7
(40%)
Vitamin C (mg)
(%DV)
15.1
(25%)
31
(52%)
15.9
(27%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0.1
(7%)
0.2
(13%)
Riboflavin (B2) (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Niacin (B3) (mg)
(%DV)
1
(5%)
2
(10%)
1.3
(7%)
Pantothenic acid (B5) (mg)0.40.70.7
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.3
(15%)
0.3
(15%)
Folate (μg)
(%DV)
19
(5%)
39
(10%)
27
(7%)
Folic acid (μg)000
Folate (μg)193927
Folate (Dietary Folate Equivalents) (μg)193927
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin A, RAE (μg)5581143.9100.5
Retinol (μg)000
Beta Carotene (μg)45709368.51200.5
Alpha Carotene (μg)11302316.50
Beta Cryptoxanthin (μg)31166387.80
Lycopene (μg)000
Lutein + Zeaxanthin (μg)00161.7
Vitamin E (mg)
(%DV)
1.3
(6%)
2.6
(13%)
~
(~%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
1
(1%)
2.1
(3%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100205245
Water (g)87.8180219.8
Ash (g)112
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)100205245
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100205245
Omega 3s (mg)
(%RDI)
24
(2%)
49
(3%)
54
(3%)
Omega 6s (mg)142932
Omega 3 to Omega 6 Ratio ()1.711.711.69
Omega 6 to Omega 3 Ratio ()0.580.580.59
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)~~~
16:0 (mg)163337
17:0 (mg)~~~
18:0 (mg)245
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)71415
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)71415
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~~
22:1 undifferentiated (mg)~~~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)387886
18:2 undifferentiated (mg)142932
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)244954
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
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)~~~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~~~
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)100205245
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
13
(5%)
27
(10%)
25
(9%)
Threonine (mg)
(%RDI)
27
(3%)
55
(5%)
49
(5%)
Isoleucine (mg)
(%RDI)
35
(3%)
72
(5%)
64
(5%)
Leucine (mg)
(%RDI)
51
(2%)
105
(4%)
93
(3%)
Lysine (mg)
(%RDI)
33
(2%)
68
(3%)
61
(3%)
Methionine (mg)
(%RDI)
11
(2%)
23
(3%)
20
(3%)
Cystine (mg)
(%RDI)
8
(3%)
16
(6%)
15
(5%)
Phenylalanine (mg)
(%RDI)
35
(4%)
72
(8%)
64
(7%)
Tyrosine (mg)
(%RDI)
30
(3%)
62
(7%)
56
(6%)
Valine (mg)
(%RDI)
39
(2%)
80
(4%)
71
(4%)
Arginine (mg)5010391
Histidine (mg)
(%RDI)
17
(2%)
35
(5%)
32
(5%)
Alanine (mg)387869
Aspartic acid (mg)97199176
Glutamic acid (mg)157322289
Glycine (mg)336861
Proline (mg)326659
Serine (mg)357264
Hydroxyproline (mg)~~~
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