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Nutrition Facts Comparison Tool

Compare Nutrients Between Foods Or Recipes

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Non-Fat Yogurt
×
Skim Milk
×
Vanilla Soy Milk
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories
  • Skim Milk 16oz glass (x1) 8% DV 167 calories
  • Vanilla Soy Milk 1 cup (x1) 7% DV 131 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.4g
  • Skim Milk 16oz glass (x1) 1% DV 0.4g
  • Vanilla Soy Milk 1 cup (x1) 5% DV 4.3g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 18.8g
  • Skim Milk 16oz glass (x1) 8% DV 24.3g
  • Vanilla Soy Milk 1 cup (x1) 5% DV 15.3g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 28% DV 14g
  • Skim Milk 16oz glass (x1) 33% DV 16.5g
  • Vanilla Soy Milk 1 cup (x1) 16% DV 7.9g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg
  • Skim Milk 16oz glass (x1) 3% DV 9.8mg
  • Vanilla Soy Milk 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g
  • Skim Milk 16oz glass (x1) 0% DV 0g
  • Vanilla Soy Milk 1 cup (x1) 5% DV 1.5g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 18.8g
  • Skim Milk 16oz glass (x1) 50% DV 24.9g
  • Vanilla Soy Milk 1 cup (x1) 19% DV 9.7g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg
  • Skim Milk 16oz glass (x1) 1% DV 0.1mg
  • Vanilla Soy Milk 1 cup (x1) 9% DV 1.6mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 487.6mg
  • Skim Milk 16oz glass (x1) 46% DV 597.8mg
  • Vanilla Soy Milk 1 cup (x1) 5% DV 60.8mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 13% DV 624.8mg
  • Skim Milk 16oz glass (x1) 16% DV 764.4mg
  • Vanilla Soy Milk 1 cup (x1) 6% DV 286.7mg
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Table Legend

  1. Non-Fat Yogurt
  2. Skim Milk
  3. Vanilla Soy Milk
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 245 490 243
Calories
(%DV)
137
(7%)
167
(8%)
131
(7%)
Fat (g)
(%DV)
0.4
(1%)
0.4
(1%)
4.3
(5%)
Protein (g)
(%DV)
14
(28%)
16.5
(33%)
7.9
(16%)
Carbohydrate (g)
(%DV)
18.8
(6%)
24.3
(8%)
15.3
(5%)
Sugars (g)
(%DV)
18.8
(38%)
24.9
(50%)
9.7
(19%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
1.5
(5%)
Cholesterol (mg)
(%DV)
4.9
(2%)
9.8
(3%)
0
(0%)
Saturated Fats (g)
(%DV)
0.3
(1%)
0.3
(1%)
0.5
(2%)
Net-Carbs (g) 18.8
24.3
13.8
Trans Fatty Acids (g) ~
~
0
  Minerals
Food # 1 2 3
Weight (g) 245 490 243
Calcium (mg)
(%DV)
487.6
(38%)
597.8
(46%)
60.8
(5%)
Iron, Fe (mg)
(%DV)
0.2
(1%)
0.1
(1%)
1.6
(9%)
Potassium, K (mg)
(%DV)
624.8
(13%)
764.4
(16%)
286.7
(6%)
Magnesium (mg)
(%DV)
46.6
(11%)
53.9
(13%)
60.8
(14%)
Phosphorus, P (mg)
(%DV)
384.7
(31%)
494.9
(40%)
126.4
(10%)
Sodium (mg)
(%DV)
188.7
(8%)
205.8
(9%)
123.9
(5%)
Zinc, Zn (mg)
(%DV)
2.4
(22%)
2.1
(19%)
0.3
(3%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.1
(7%)
0.3
(35%)
Manganese (mg)
(%DV)
0
(1%)
0
(1%)
0.5
(24%)
Selenium, Se (μg)
(%DV)
8.8
(16%)
15.2
(28%)
11.7
(21%)
Fluoride, F (μg)
(%AI)
29.4
(1%)
15.2
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 245 490 243
Vitamin A, RAE (μg)
(%DV)
4.9
(1%)
298.9
(33%)
0
(0%)
Vitamin C (mg)
(%DV)
2.2
(2%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(10%)
0.2
(18%)
0.1
(12%)
Riboflavin (B2) (mg)
(%DV)
0.6
(44%)
0.9
(69%)
0.2
(13%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.5
(3%)
1.2
(8%)
Vitamin B5 (PA) (mg)
(%DV)
1.6
(31%)
1.7
(35%)
0.9
(18%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.2
(11%)
0.2
(11%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
29.4
(7%)
24.5
(6%)
43.7
(11%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
29.4
(7%)
24.5
(6%)
43.7
(11%)
Folate DFE (μg)
(%)
29.4
(7%)
24.5
(6%)
43.7
(11%)
Choline (mg)
(%DV)
37.2
(7%)
76.4
(14%)
57.3
(10%)
Vitamin B12 (μg)
(%DV)
1.5
(62%)
2.5
(102%)
0
(0%)
Retinol (μg) 4.9
298.9
0
Carotene, beta (μg)
(%RDA)
0
(0%)
0
(0%)
4.9
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
17.2
(1%)
999.6
(33%)
7.3
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
0
Vitamin E (mg)
(%DV)
0
(0%)
0
(0%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
5.9
(29%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
5.9
~
Vitamin D (IU)
(%DV)
0
(0%)
230.3
(29%)
0
(0%)
Vitamin K (μg)
(%DV)
0.5
(0%)
0
(0%)
7.3
(6%)
Vitamin K1 (μg) ~
0
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 245 490 243
Water (g) 208.8
445.1
214
Ash (g) 3
4
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.37
1.08
0.13
  Carbohydrates
Food # 1 2 3
Weight (g) 245 490 243
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
~
Glucose (Dextrose) (g) ~
0
~
Fructose (g) ~
0
~
Lactose (g) ~
24.9
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 245 490 243
Monounsaturated Fats (mg) 120
108
974
Polyunsaturated Fats (mg) 12
15
2335
Omega 3s (mg)
(%AI)
2
(0%)
5
(0%)
182
(11%)
Omega 6s (mg)
(%AI)
10
(0%)
10
(0%)
1419
(8%)
Omega 3 to Omega 6 Ratio 0.25
0.5
0.13
Omega 6 to Omega 3 Ratio 4
2
7.79
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) ~
~
~
4:0 (mg) 12
20
0
6:0 (mg) 10
0
0
8:0 (mg) 5
5
0
10:0 (mg) 12
10
0
12:0 (mg) 15
5
0
13:0 (mg) ~
~
0
14:0 (mg) 47
39
0
15:0 (mg) ~
~
0
16:0 (mg) 120
123
365
17:0 (mg) ~
~
0
18:0 (mg) 44
44
122
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 10
15
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
24
18:1 undifferentiated (mg) 100
88
753
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
24
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 10
10
1419
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 2
5
182
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
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) 245 490 243
Betaine (mg) ~
9
2
Tryptophan (mg)
(%RDI)
78
(28%)
211
(75%)
92
(33%)
Threonine (mg)
(%RDI)
576
(55%)
706
(67%)
262
(25%)
Isoleucine (mg)
(%RDI)
767
(55%)
853
(61%)
277
(20%)
Leucine (mg)
(%RDI)
1414
(52%)
1563
(57%)
452
(17%)
Lysine (mg)
(%RDI)
1259
(60%)
1382
(66%)
318
(15%)
Methionine (mg)
(%RDI)
414
(57%)
431
(59%)
66
(9%)
Cystine (mg)
(%RDI)
127
(44%)
103
(36%)
0
(0%)
Phenylalanine (mg)
(%RDI)
767
(88%)
858
(98%)
275
(31%)
Tyrosine (mg)
(%RDI)
708
(81%)
833
(95%)
216
(25%)
Valine (mg)
(%RDI)
1161
(64%)
1083
(60%)
284
(16%)
Arginine (mg) 421
470
454
Histidine (mg)
(%RDI)
348
(50%)
500
(71%)
148
(21%)
Alanine (mg) 600
559
253
Aspartic acid (mg) 1112
1411
700
Glutamic acid (mg) 2749
3709
1183
Glycine (mg) 338
328
250
Proline (mg) 1664
1627
357
Serine (mg) 870
995
340
Hydroxyproline (mg) ~
0
~
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