Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Low Fat Yogurt
×
Skim Milk
×
Whole Milk (Full Fat)
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 8% DV 154 calories
  • Skim Milk 16oz glass (x1) 8% DV 167 calories
  • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 3.8g
  • Skim Milk 16oz glass (x1) 1% DV 0.39g
  • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 17.2g
  • Skim Milk 16oz glass (x1) 9% DV 24.3g
  • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 26% DV 12.9g
  • Skim Milk 16oz glass (x1) 33% DV 16.5g
  • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 14.7mg
  • Skim Milk 16oz glass (x1) 3% DV 9.8mg
  • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 2.5g
  • Skim Milk 16oz glass (x1) 1% DV 0.27g
  • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g
  • Skim Milk 16oz glass (x1) 0% DV 0g
  • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 17.2g
  • Skim Milk 16oz glass (x1) 50% DV 24.9g
  • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg
  • Skim Milk 16oz glass (x1) 1% DV 0.15mg
  • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 448.4mg
  • Skim Milk 16oz glass (x1) 46% DV 597.8mg
  • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 573.3mg
  • Skim Milk 16oz glass (x1) 16% DV 764.4mg
  • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
Comparison Table

Table Legend

  1. Low Fat Yogurt
  2. Skim Milk
  3. Whole Milk (Full Fat)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 245 490 488
Calories
(%DV)		 154
(8%)		 167
(8%)		 298
(15%)
Fat (g)
(%DV)		 3.8
(5%)		 0.39
(1%)		 15.9
(20%)
Protein (g)
(%DV)		 12.9
(26%)		 16.5
(33%)		 15.4
(31%)
Carbohydrate (g)
(%DV)		 17.2
(6%)		 24.3
(9%)		 23.4
(9%)
Sugars (g)
(%DV)		 17.2
(34%)		 24.9
(50%)		 24.6
(49%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 14.7
(5%)		 9.8
(3%)		 48.8
(16%)
Saturated Fats (g)
(%DV)		 2.5
(12%)		 0.27
(1%)		 9.1
(46%)
Net-Carbs (g) 17.2
24.3
23.4
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 245 490 488
Calcium (mg)
(%DV)		 448.4
(34%)		 597.8
(46%)		 551.4
(42%)
Iron, Fe (mg)
(%DV)		 0.2
(1%)		 0.15
(1%)		 0.15
(1%)
Potassium, K (mg)
(%DV)		 573.3
(12%)		 764.4
(16%)		 644.2
(14%)
Magnesium (mg)
(%DV)		 41.7
(10%)		 53.9
(13%)		 48.8
(12%)
Phosphorus, P (mg)
(%DV)		 352.8
(28%)		 494.9
(40%)		 409.9
(33%)
Sodium (mg)
(%DV)		 171.5
(7%)		 205.8
(9%)		 209.8
(9%)
Zinc, Zn (mg)
(%DV)		 2.2
(20%)		 2.1
(19%)		 1.8
(16%)
Copper, Cu (mg)
(%DV)		 0.03
(4%)		 0.06
(7%)		 0.12
(14%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(1%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 8.1
(15%)		 15.2
(28%)		 18.1
(33%)
Fluoride, F (mcg)
(%AI)		 29.4
(1%)		 15.2
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
166.6
165.9
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 245 490 488
Vitamin A, RAE (mcg)
(%DV)		 34.3
(4%)		 298.9
(33%)		 224.5
(25%)
Vitamin C (mg)
(%DV)		 2
(2%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.11
(9%)		 0.22
(18%)		 0.22
(19%)
Riboflavin (B2) (mg)
(%DV)		 0.52
(40%)		 0.89
(69%)		 0.82
(63%)
Niacin (B3) (mg)
(%DV)		 0.28
(2%)		 0.46
(3%)		 0.43
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 1.4
(29%)		 1.7
(35%)		 1.8
(36%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.18
(11%)		 0.18
(10%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 27
(7%)		 24.5
(6%)		 24.4
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 27
(7%)		 24.5
(6%)		 24.4
(6%)
Folate DFE (mcg)
(%)		 27
(7%)		 24.5
(6%)		 24.4
(6%)
Choline (mg)
(%DV)		 37.2
(7%)		 76.4
(14%)		 69.8
(13%)
Vitamin B12 (mcg)
(%DV)		 1.4
(57%)		 2.5
(102%)		 2.2
(92%)
Retinol (mcg) 34.3
298.9
219.6
Carotene, beta (mcg)
(%RDA)		 4.9
(0%)		 0
(0%)		 34.2
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 125 999.6 790.6
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.07
(0%)		 0.05
(0%)		 0.34
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 5.9
(29%)		 6.3
(32%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0
5.9
6.3
Vitamin D (IU)
(%DV)		 2.5
(0%)		 230.3
(29%)		 248.9
(31%)
Vitamin K (mcg)
(%DV)		 0.49
(0%)		 0
(0%)		 1.5
(1%)
Vitamin K1 (mcg) --
0
0
Menaquinone-4 (K2) (mcg) --
--
4.9
  Other
Food # 1 2 3
Weight (g) 245 490 488
Water (g) 208.4
445.1
430.1
Ash (g) 3
4
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.34
1.08
0.65
  Carbohydrates
Food # 1 2 3
Weight (g) 245 490 488
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) --
24.9
24.6
Maltose (g) --
0
0
Galactose (g) --
0
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 245 490 488
Monounsaturated Fats (g) 1.044
0.108
3.963
Polyunsaturated Fats (g) 0.108
0.015
0.952
Omega 3s (g)
(%AI)		 0.032
(2%)		 0.005
(0%)		 0.366
(23%)
Omega 6s (g)
(%AI)		 0.076
(0%)		 0.01
(0%)		 0.586
(3%)
Omega 3 to Omega 6 Ratio 0.42
0.5
0.63
Omega 6 to Omega 3 Ratio 2.38
2
1.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.113
0.02
0.366
Caproic (6:0) (g) 0.078
0
0.366
Caprylic Acid (8:0) (g) 0.049
0.005
0.366
Capric Acid (10:0) (g) 0.108
0.01
0.366
Lauric Acid (12:0) (g) 0.13
0.005
0.376
Tridecanoic Acid (13:0) (g) --
--
0
Myristic Acid (14:0) (g) 0.399
0.039
1.449
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 1.034
0.123
4.046
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.37
0.044
1.781
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.083
0.015
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.867
0.088
3.963
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.076
0.01
0.586
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.032
0.005
0.366
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 245 490 488
Essential  
Histidine (mg)
(%RDI)		 319
(46%)		 500
(71%)		 464
(66%)
Isoleucine (mg)
(%RDI)		 701
(50%)		 853
(61%)		 795
(57%)
Leucine (mg)
(%RDI)		 1296
(47%)		 1563
(57%)		 1459
(53%)
Lysine (mg)
(%RDI)		 1154
(55%)		 1382
(66%)		 1288
(61%)
Methionine (mg)
(%RDI)		 380
(52%)		 431
(59%)		 405
(56%)
Phenylalanine (mg)
(%RDI)		 701
(80%)		 858
(98%)		 795
(91%)
Threonine (mg)
(%RDI)		 529
(50%)		 706
(67%)		 654
(62%)
Tryptophan (mg)
(%RDI)		 74
(26%)		 211
(75%)		 195
(70%)
Valine (mg)
(%RDI)		 1063
(58%)		 1083
(60%)		 1005
(55%)
Conditional  
Arginine (mg) 387
470
439
Cystine (mg)
(%RDI)		 118
(41%)		 103
(36%)		 93
(32%)
Glycine (mg) 311
328
303
Proline (mg) 1524
1627
1518
Tyrosine (mg)
(%RDI)		 649
(74%)		 833
(95%)		 776
(89%)
Non-Essential  
Alanine (mg) 551
559
522
Aspartic acid (mg) 1019
1411
1318
Betaine (mg) 2
9
3
Glutamic acid (mg) 2519
3709
3455
Hydroxyproline (mg) --
0
--
Serine (mg) 796
995
927
Data Source
Low Fat Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Skim Milk
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.