Nutrition Comparison Tool

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Low-Fat Yogurt
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Bananas
×
Cocoa Powder
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 8% DV 154 calories
  • Bananas 1 cup, sliced (x1) 7% DV 134 calories
  • Cocoa Powder 1 tbsp (x1) 1% DV 12 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 3.8g
  • Bananas 1 cup, sliced (x1) 1% DV 0.5g
  • Cocoa Powder 1 tbsp (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 17.2g
  • Bananas 1 cup, sliced (x1) 11% DV 34.3g
  • Cocoa Powder 1 tbsp (x1) 1% DV 3.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 26% DV 12.9g
  • Bananas 1 cup, sliced (x1) 3% DV 1.6g
  • Cocoa Powder 1 tbsp (x1) 2% DV 1.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 14.7mg
  • Bananas 1 cup, sliced (x1) 0% DV 0mg
  • Cocoa Powder 1 tbsp (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g
  • Bananas 1 cup, sliced (x1) 14% DV 3.9g
  • Cocoa Powder 1 tbsp (x1) 7% DV 2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 17.2g
  • Bananas 1 cup, sliced (x1) 37% DV 18.3g
  • Cocoa Powder 1 tbsp (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg
  • Bananas 1 cup, sliced (x1) 2% DV 0.4mg
  • Cocoa Powder 1 tbsp (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 448.4mg
  • Bananas 1 cup, sliced (x1) 1% DV 7.5mg
  • Cocoa Powder 1 tbsp (x1) 1% DV 6.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Low-Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 573.3mg
  • Bananas 1 cup, sliced (x1) 11% DV 537mg
  • Cocoa Powder 1 tbsp (x1) 2% DV 82.3mg
Comparison Table

Table Legend

  1. Low-Fat Yogurt
  2. Bananas
  3. Cocoa Powder
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 245 150 5
Calories
(%DV)
154
(8%)
134
(7%)
12
(1%)
Fat (g)
(%DV)
3.8
(5%)
0.5
(1%)
0.7
(1%)
Protein (g)
(%DV)
12.9
(26%)
1.6
(3%)
1.1
(2%)
Carbohydrate (g)
(%DV)
17.2
(6%)
34.3
(11%)
3.1
(1%)
Sugars (g)
(%DV)
17.2
(34%)
18.3
(37%)
0.1
(0%)
Fiber (g)
(%DV)
0
(0%)
3.9
(14%)
2
(7%)
Cholesterol (mg)
(%DV)
14.7
(5%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.5
(12%)
0.2
(1%)
0.4
(2%)
Net-Carbs (g) 17.2
30.4
1.1
Trans Fatty Acids (g) ~
0
~
  Minerals
Food # 1 2 3
Weight (g) 245 150 5
Calcium (mg)
(%DV)
448.4
(34%)
7.5
(1%)
6.9
(1%)
Iron, Fe (mg)
(%DV)
0.2
(1%)
0.4
(2%)
0.7
(4%)
Potassium, K (mg)
(%DV)
573.3
(12%)
537
(11%)
82.3
(2%)
Magnesium (mg)
(%DV)
41.7
(10%)
40.5
(10%)
26.9
(6%)
Phosphorus, P (mg)
(%DV)
352.8
(28%)
33
(3%)
39.6
(3%)
Sodium (mg)
(%DV)
171.5
(7%)
1.5
(0%)
1.1
(0%)
Zinc, Zn (mg)
(%DV)
2.2
(20%)
0.2
(2%)
0.4
(3%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.1
(13%)
0.2
(23%)
Manganese (mg)
(%DV)
0
(0%)
0.4
(18%)
0.2
(9%)
Selenium, Se (mcg)
(%DV)
8.1
(15%)
1.5
(3%)
0.8
(1%)
Fluoride, F (mcg)
(%AI)
29.4
(1%)
3.3
(0%)
~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 245 150 5
Vitamin A, RAE (mcg)
(%DV)
34.3
(4%)
4.5
(1%)
0
(0%)
Vitamin C (mg)
(%DV)
2
(2%)
13.1
(14%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0
(4%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.5
(40%)
0.1
(8%)
0
(1%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
1
(6%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
1.4
(29%)
0.5
(10%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.1
(7%)
0.6
(32%)
0
(0%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
27
(7%)
30
(8%)
1.7
(0%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
27
(7%)
30
(8%)
1.7
(0%)
Folate DFE (mcg)
(%)
27
(7%)
30
(8%)
1.7
(0%)
Choline (mg)
(%DV)
37.2
(7%)
14.7
(3%)
0.6
(0%)
Vitamin B12 (mcg)
(%DV)
1.4
(57%)
0
(0%)
0
(0%)
Retinol (mcg) 34.3
0
0
Carotene, beta (mcg)
(%RDA)
4.9
(0%)
39
(0%)
0
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
37.5
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
125
(4%)
96
(3%)
0
(0%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
33
2.1
Vitamin E (mg)
(%DV)
0.1
(0%)
0.2
(1%)
0
(0%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) 0
~
~
Vitamin D (IU)
(%DV)
2.5
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
0.5
(0%)
0.8
(1%)
0.1
(0%)
Vitamin K1 (mcg) ~
0
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 245 150 5
Water (g) 208.4
112.4
0.2
Ash (g) 3
1
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
12.4
Theobromine (mg) 0
0
111.1
PRAL score 0.34
-10.47
-0.55
  Carbohydrates
Food # 1 2 3
Weight (g) 245 150 5
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
3.6
~
Glucose (Dextrose) (g) ~
7.5
~
Fructose (g) ~
7.3
~
Lactose (g) ~
0
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
8.1
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 245 150 5
Monounsaturated Fats (mg) 1044
48
247
Polyunsaturated Fats (mg) 108
110
24
Omega 3s (mg)
(%AI)
32
(2%)
41
(3%)
0
(0%)
Omega 6s (mg)
(%AI)
76
(0%)
69
(0%)
24
(0%)
Omega 3 to Omega 6 Ratio 0.42
0.59
0
Omega 6 to Omega 3 Ratio 2.38
1.7
~
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
24
~
4:0 (mg) 113
0
0
6:0 (mg) 78
0
0
8:0 (mg) 49
0
0
10:0 (mg) 108
2
0
12:0 (mg) 130
3
0
13:0 (mg) ~
~
~
14:0 (mg) 399
3
1
15:0 (mg) ~
~
~
16:0 (mg) 1034
153
199
17:0 (mg) ~
~
~
18:0 (mg) 370
8
230
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 83
15
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 867
33
247
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 76
69
24
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 32
41
0
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
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
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 245 150 5
Betaine (mg) 2
0
~
Tryptophan (mg)
(%RDI)
74
(26%)
14
(5%)
16
(6%)
Threonine (mg)
(%RDI)
529
(50%)
42
(4%)
42
(4%)
Isoleucine (mg)
(%RDI)
701
(50%)
42
(3%)
41
(3%)
Leucine (mg)
(%RDI)
1296
(47%)
102
(4%)
64
(2%)
Lysine (mg)
(%RDI)
1154
(55%)
75
(4%)
53
(3%)
Methionine (mg)
(%RDI)
380
(52%)
12
(2%)
11
(1%)
Cystine (mg)
(%RDI)
118
(41%)
14
(5%)
13
(4%)
Phenylalanine (mg)
(%RDI)
701
(80%)
74
(8%)
51
(6%)
Tyrosine (mg)
(%RDI)
649
(74%)
14
(2%)
40
(5%)
Valine (mg)
(%RDI)
1063
(58%)
71
(4%)
64
(3%)
Arginine (mg) 387
74
60
Histidine (mg)
(%RDI)
319
(46%)
116
(17%)
18
(3%)
Alanine (mg) 551
60
49
Aspartic acid (mg) 1019
186
105
Glutamic acid (mg) 2519
228
159
Glycine (mg) 311
57
47
Proline (mg) 1524
42
45
Serine (mg) 796
60
46
Hydroxyproline (mg) ~
~
~
Data Source
Low-Fat Yogurt
USDA Food Data Central Standard Release (Common)
Bananas
USDA Food Data Central Standard Release (Common)
Cocoa Powder
USDA Food Data Central Standard Release (Common)
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