Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
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Non-Fat Yogurt
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Skim Milk
×
Vanilla Soy Milk
×
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Comparison Bar Charts

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

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

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 18.8g
  • Skim Milk 16oz glass (x1) 9% DV 24.3g
  • Vanilla Soy Milk 1 cup (x1) 6% DV 15.3g

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

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

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

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

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

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

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
Comparison Table

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
(7%)		 24.3
(9%)		 15.3
(6%)
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 (mcg)
(%DV)		 8.8
(16%)		 15.2
(28%)		 11.7
(21%)
Fluoride, F (mcg)
(%AI)		 29.4
(1%)		 15.2
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 245 490 243
Vitamin A, RAE (mcg)
(%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 (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 29.4
(7%)		 24.5
(6%)		 43.7
(11%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 29.4
(7%)		 24.5
(6%)		 43.7
(11%)
Folate DFE (mcg)
(%)		 29.4
(7%)		 24.5
(6%)		 43.7
(11%)
Choline (mg)
(%DV)		 37.2
(7%)		 76.4
(14%)		 57.3
(10%)
Vitamin B12 (mcg)
(%DV)		 1.5
(62%)		 2.5
(102%)		 0
(0%)
Retinol (mcg) 4.9
298.9
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 4.9
(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) 17.2 999.6 7.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.3
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 5.9
(29%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
5.9
--
Vitamin D (IU)
(%DV)		 0
(0%)		 230.3
(29%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.5
(0%)		 0
(0%)		 7.3
(6%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (mcg) --
--
--
  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
Essential  
Histidine (mg)
(%RDI)		 348
(50%)		 500
(71%)		 148
(21%)
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%)
Phenylalanine (mg)
(%RDI)		 767
(88%)		 858
(98%)		 275
(31%)
Threonine (mg)
(%RDI)		 576
(55%)		 706
(67%)		 262
(25%)
Tryptophan (mg)
(%RDI)		 78
(28%)		 211
(75%)		 92
(33%)
Valine (mg)
(%RDI)		 1161
(64%)		 1083
(60%)		 284
(16%)
Conditional  
Arginine (mg) 421
470
454
Cystine (mg)
(%RDI)		 127
(44%)		 103
(36%)		 0
(0%)
Glycine (mg) 338
328
250
Proline (mg) 1664
1627
357
Tyrosine (mg)
(%RDI)		 708
(81%)		 833
(95%)		 216
(25%)
Non-Essential  
Alanine (mg) 600
559
253
Aspartic acid (mg) 1112
1411
700
Betaine (mg) --
9
2
Glutamic acid (mg) 2749
3709
1183
Hydroxyproline (mg) --
0
--
Serine (mg) 870
995
340
Data Source
Non-Fat Yogurt
USDA Food Data Central Standard Release (Common)
Skim Milk
USDA Food Data Central Standard Release (Common)
Vanilla Soy Milk
USDA Food Data Central Standard Release (Common)
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