Nutrition Comparison Tool

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Soft Tofu
×
Chicken Roasting Meat Only Cooked Roasted
×
Nonfat Greek Yogurt
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 100 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 1.4g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Nonfat Greek Yogurt 1 container (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 70% DV 35g
  • Nonfat Greek Yogurt 1 container (x1) 35% DV 17.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 35% DV 105mg
  • Nonfat Greek Yogurt 1 container (x1) 3% DV 8.5mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 0.2g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Nonfat Greek Yogurt 1 container (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.8g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) ~% DV ~g
  • Nonfat Greek Yogurt 1 container (x1) 11% DV 5.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
  • Nonfat Greek Yogurt 1 container (x1) 14% DV 187mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 239.7mg
Comparison Table

Table Legend

  1. Soft Tofu
  2. Chicken Roasting Meat Only Cooked Roasted
  3. Nonfat Greek Yogurt
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 120 140 170
Calories
(%DV)
73
(4%)
234
(12%)
100
(5%)
Fat (g)
(%DV)
4.4
(6%)
9.3
(12%)
0.7
(1%)
Protein (g)
(%DV)
8.6
(17%)
35
(70%)
17.3
(35%)
Carbohydrate (g)
(%DV)
1.4
(0%)
0
(0%)
6.1
(2%)
Sugars (g)
(%DV)
0.8
(2%)
~
(~%)
5.5
(11%)
Fiber (g)
(%DV)
0.2
(1%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
105
(35%)
8.5
(3%)
Saturated Fats (g)
(%DV)
0.6
(3%)
2.5
(13%)
0.2
(1%)
Net-Carbs (g) 1.2
0
6.1
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 120 140 170
Calcium (mg)
(%DV)
133.2
(10%)
16.8
(1%)
187
(14%)
Iron, Fe (mg)
(%DV)
1.3
(7%)
1.7
(9%)
0.1
(1%)
Potassium, K (mg)
(%DV)
144
(3%)
320.6
(7%)
239.7
(5%)
Magnesium (mg)
(%DV)
32.4
(8%)
29.4
(7%)
18.7
(4%)
Phosphorus, P (mg)
(%DV)
110.4
(9%)
268.8
(22%)
229.5
(18%)
Sodium (mg)
(%DV)
9.6
(0%)
105
(5%)
61.2
(3%)
Zinc, Zn (mg)
(%DV)
0.8
(7%)
2.1
(19%)
0.9
(8%)
Copper, Cu (mg)
(%DV)
0.2
(21%)
0.1
(9%)
0
(3%)
Manganese (mg)
(%DV)
0.5
(20%)
0
(1%)
0
(1%)
Selenium, Se (μg)
(%DV)
10.7
(19%)
34.4
(63%)
16.5
(30%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 120 140 170
Vitamin A, RAE (μg)
(%DV)
0
(0%)
16.8
(2%)
1.7
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(7%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.2
(16%)
0.5
(36%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
11
(69%)
0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
1.4
(27%)
0.6
(11%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.6
(34%)
0.1
(6%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
52.8
(13%)
7
(2%)
11.9
(3%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
52.8
(13%)
7
(2%)
11.9
(3%)
Folate DFE (μg)
(%)
52.8
(13%)
7
(2%)
11.9
(3%)
Choline (mg)
(%DV)
32.9
(6%)
~
(~%)
25.7
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.4
(17%)
1.3
(53%)
Retinol (μg) 0
16.8
1.7
Carotene, beta (μg)
(%RDA)
4.8
(0%)
~
(~%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
8.4
(0%)
57.4
(2%)
6.8
(0%)
Lycopene (μg) 0
~
0
Lut + Zeaxanthin (μg) 0
~
0
Vitamin E (mg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin D2 (μg) ~
~
0
Vitamin D3 (μg) ~
~
0
Vitamin D (IU)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin K (μg)
(%DV)
2.4
(2%)
~
(~%)
0
(0%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
0
  Other
Food # 1 2 3
Weight (g) 120 140 170
Water (g) 104.7
94.4
144.7
Ash (g) 1
1
1
Alcohol (g) 0
~
0
Caffeine (mg) 0
~
0
Theobromine (mg) 0
~
0
PRAL score 2.68
19.35
9
  Carbohydrates
Food # 1 2 3
Weight (g) 120 140 170
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
0
Glucose (Dextrose) (g) ~
~
0
Fructose (g) ~
~
0
Lactose (g) ~
~
4.3
Maltose (g) ~
~
0
Galactose (g) ~
~
1.2
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 120 140 170
Monounsaturated Fats (mg) 977
3500
90
Polyunsaturated Fats (mg) 2497
2114
20
Omega 3s (mg)
(%AI)
295
(18%)
84
(5%)
2
(0%)
Omega 6s (mg)
(%AI)
2202
(13%)
1736
(10%)
17
(0%)
Omega 3 to Omega 6 Ratio 0.13
0.05
0.1
Omega 6 to Omega 3 Ratio 7.46
20.67
10
18:3 n-3 c,c,c (ALA) (mg) ~
~
2
20:5 n-3 (EPA) (mg) 0
14
0
22:5 n-3 (DPA) (mg) 0
28
0
22:6 n-3 (DHA) (mg) 0
42
0
Trans-Polyenoic Fats (mg) ~
~
0
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
0
6:0 (mg) 0
~
5
8:0 (mg) 0
~
7
10:0 (mg) 0
0
22
12:0 (mg) 0
14
10
13:0 (mg) ~
~
~
14:0 (mg) 12
70
26
15:0 (mg) ~
~
5
16:0 (mg) 469
1778
83
17:0 (mg) ~
~
5
18:0 (mg) 158
588
36
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
2
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 12
476
3
16:1 c (mg) ~
~
3
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 965
2912
83
18:1 c (mg) ~
~
73
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
56
3
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
0
24:1 c (mg) ~
~
0
18:2 undiff (mg) 2202
1736
17
18:2 n-6 c,c (mg) ~
~
17
18:2 CLAs (mg) ~
~
0
18:2 i (mg) ~
~
~
18:3 undiff (mg) 295
84
2
18:3 n-6 c,c,c (mg) ~
~
0
18:3i (mg) ~
~
0
18:4 (mg) 0
~
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
0
20:3 n-6 (mg) ~
~
0
20:4 undifferentiated (mg) 0
140
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
0
Trans-Monoenoic Fats (mg) ~
~
10
16:1 t (mg) ~
~
0
18:1 t (mg) ~
~
10
22:1 t (mg) ~
~
0
18:2 t not further def. (mg) ~
~
0
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 120 140 170
Betaine (mg) 0
~
1
Tryptophan (mg)
(%RDI)
122
(44%)
409
(146%)
~
(~%)
Threonine (mg)
(%RDI)
322
(31%)
1478
(141%)
~
(~%)
Isoleucine (mg)
(%RDI)
389
(28%)
1849
(132%)
~
(~%)
Leucine (mg)
(%RDI)
598
(22%)
2628
(96%)
~
(~%)
Lysine (mg)
(%RDI)
517
(25%)
2975
(142%)
~
(~%)
Methionine (mg)
(%RDI)
101
(14%)
970
(133%)
~
(~%)
Cystine (mg)
(%RDI)
109
(38%)
448
(156%)
~
(~%)
Phenylalanine (mg)
(%RDI)
383
(44%)
1390
(159%)
~
(~%)
Tyrosine (mg)
(%RDI)
263
(30%)
1182
(135%)
~
(~%)
Valine (mg)
(%RDI)
397
(22%)
1736
(95%)
~
(~%)
Arginine (mg) 523
2113
~
Histidine (mg)
(%RDI)
229
(33%)
1086
(155%)
~
(~%)
Alanine (mg) 322
1911
~
Aspartic acid (mg) 869
3121
~
Glutamic acid (mg) 1360
5243
~
Glycine (mg) 307
1721
~
Proline (mg) 424
1441
~
Serine (mg) 371
1204
~
Hydroxyproline (mg) ~
~
~
Data Source
Soft Tofu
USDA Food Data Central. Standard Release (Common)
Chicken Roasting Meat Only Cooked Roasted
USDA Food Data Central. Standard Release
Nonfat Greek Yogurt
USDA Food Data Central. Standard Release (Common)
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