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.
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#1: Cooked Butternut Squash
#2: Cooked Butternut Squash
#3: Cooked Winter Squash

Calorie Comparison


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

Fat Comparison


65g = Full Bar
  • Cooked Butternut Squash100 grams 0% DV
  • Cooked Butternut Squash1 cup, cubes 0% DV
  • Cooked Winter Squash1 cup, cubes 1% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Butternut Squash100 grams 4% DV
  • Cooked Butternut Squash1 cup, cubes 7% DV
  • Cooked Winter Squash1 cup, cubes 6% DV

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 13% DV
  • Cooked Butternut Squash1 cup, cubes 26% DV
  • Cooked Winter Squash1 cup, cubes 23% DV

Sugar Comparison


25g = Full Bar
  • Cooked Butternut Squash100 grams 2g
  • Cooked Butternut Squash1 cup, cubes 4g
  • Cooked Winter Squash1 cup, cubes 6.8g

Iron Comparison


18mg = Full Bar
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Butternut Squash1 cup, cubes 7% DV
  • Cooked Winter Squash1 cup, cubes 5% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Butternut Squash100 grams 3% DV
  • Cooked Butternut Squash1 cup, cubes 6% DV
  • Cooked Winter Squash1 cup, cubes 3% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Butternut Squash100 grams 6% DV
  • Cooked Butternut Squash1 cup, cubes 12% DV
  • Cooked Winter Squash1 cup, cubes 11% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100205205
Calories
(%DV)
40
(2%)
82
(4%)
76
(4%)
Fat (g)
(%DV)
0.1
(0%)
0.2
(0%)
0.7
(1%)
Protein (g)
(%DV)
0.9
(2%)
1.8
(4%)
1.8
(4%)
Carbohydrates (g)
(%DV)
10.5
(4%)
21.5
(7%)
18.1
(6%)
Sugar (g)
(%DV)
2
(4%)
4
(8%)
6.8
(14%)
Fiber (g)
(%DV)
3.2
(13%)
6.6
(26%)
5.7
(23%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0.1
(1%)
Net Carbs (g)7.314.912.4
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100205205
Calcium (mg)
(%DV)
41
(3%)
84.1
(6%)
45.1
(3%)
Iron (mg)
(%DV)
0.6
(3%)
1.2
(7%)
0.9
(5%)
Potassium (mg)
(%DV)
284
(6%)
582.2
(12%)
494.1
(11%)
Magnesium (mg)
(%DV)
29
(7%)
59.5
(14%)
26.7
(6%)
Phosphorus (mg)
(%DV)
27
(2%)
55.4
(4%)
39
(3%)
Sodium (mg)
(%DV)
4
(0%)
8.2
(0%)
2.1
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0.3
(3%)
0.5
(5%)
Copper (mg)
(%DV)
0.1
(11%)
0.1
(11%)
0.2
(22%)
Manganese (mg)
(%DV)
0.2
(9%)
0.4
(17%)
0.4
(17%)
Selenium (μg)
(%DV)
0.5
(1%)
1
(2%)
0.8
(1%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100205205
Vitamin A, RAE (μg)
(%RDI)
558
(62%)
1143.9
(127%)
535.1
(59%)
Vitamin C (mg)
(%DV)
15.1
(17%)
31
(34%)
19.7
(22%)
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%)
2
(13%)
1
(6%)
Pantothenic acid (B5) (mg)
(%DV)
0.4
(8%)
0.7
(14%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.3
(18%)
0.3
(18%)
Folate (B9) (μg)
(%DV)
19
(5%)
39
(10%)
41
(10%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
19
(5%)
39
(10%)
41
(10%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
19
(5%)
39
(10%)
41
(10%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
21.7
(4%)
Vitamin A (IU)
(%DV)
11155
(372%)
22867.8
(762%)
10707.2
(357%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
4570
(42%)
9368.5
(87%)
5725.7
(53%)
Alpha Carotene (μg)
(%RDA)
1130
(5%)
2316.5
(11%)
1398.1
(6%)
Beta Cryptoxanthin (μg)
(%RDA)
3116
(14%)
6387.8
(30%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)002900.8
Vitamin E (mg)
(%DV)
1.3
(9%)
2.6
(17%)
0.2
(1%)
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
(2%)
9
(8%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100205205
Water (g)87.8180182.9
Ash (g)111
Alcohol (g)~~0
Caffeine (mg)~~0
Theobromine (mg)~~0
Carbohydrates
Food ##1#2#3
Weight (g)100205205
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100205205
Omega 3s (mg)
(%AI)
24
(2%)
49
(3%)
189
(12%)
Omega 6s (mg)1429113
Omega 3 to Omega 6 Ratio ()1.711.711.67
Omega 6 to Omega 3 Ratio ()0.580.580.6
4:0 (mg)~~0
6:0 (mg)~~0
8:0 (mg)~~0
10:0 (mg)~~0
12:0 (mg)004
13:0 (mg)~~~
14:0 (mg)002
15:0 (mg)~~~
16:0 (mg)1633127
17:0 (mg)~~~
18:0 (mg)2414
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)71453
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)004
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)71449
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)3878301
18:2 undifferentiated (mg)1429113
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)2449189
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)100205205
Betaine (mg)~~0
Tryptophan (mg)
(%RDI)
13
(5%)
27
(10%)
27
(10%)
Threonine (mg)
(%RDI)
27
(3%)
55
(5%)
55
(5%)
Isoleucine (mg)
(%RDI)
35
(3%)
72
(5%)
72
(5%)
Leucine (mg)
(%RDI)
51
(2%)
105
(4%)
103
(4%)
Lysine (mg)
(%RDI)
33
(2%)
68
(3%)
68
(3%)
Methionine (mg)
(%RDI)
11
(2%)
23
(3%)
23
(3%)
Cystine (mg)
(%RDI)
8
(3%)
16
(6%)
16
(6%)
Phenylalanine (mg)
(%RDI)
35
(4%)
72
(8%)
72
(8%)
Tyrosine (mg)
(%RDI)
30
(3%)
62
(7%)
62
(7%)
Valine (mg)
(%RDI)
39
(2%)
80
(4%)
78
(4%)
Arginine (mg)50103100
Histidine (mg)
(%RDI)
17
(2%)
35
(5%)
35
(5%)
Alanine (mg)387876
Aspartic acid (mg)97199195
Glutamic acid (mg)157322318
Glycine (mg)336868
Proline (mg)326666
Serine (mg)357272
Hydroxyproline (mg)~~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.