Nutrition Comparison Tool

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      Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
      ×
      Cooked Pumpkin
      ×
      Nonfat Greek Yogurt
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 5% DV 104 calories
      • Cooked Pumpkin 1 cup, mashed (x1) 2% DV 49 calories
      • Nonfat Greek Yogurt 1 container (x1) 5% DV 100 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 5% DV 3.6g
      • Cooked Pumpkin 1 cup, mashed (x1) 0% DV 0.17g
      • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.66g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 4% DV 12g
      • Cooked Pumpkin 1 cup, mashed (x1) 4% DV 12g
      • Nonfat Greek Yogurt 1 container (x1) 2% DV 6.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 13% DV 6.3g
      • Cooked Pumpkin 1 cup, mashed (x1) 4% DV 1.8g
      • Nonfat Greek Yogurt 1 container (x1) 35% DV 17.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 0% DV 0mg
      • Cooked Pumpkin 1 cup, mashed (x1) 0% DV 0mg
      • Nonfat Greek Yogurt 1 container (x1) 3% DV 8.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 2% DV 0.5g
      • Cooked Pumpkin 1 cup, mashed (x1) 0% DV 0.09g
      • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 2% DV 0.49g
      • Cooked Pumpkin 1 cup, mashed (x1) 10% DV 2.7g
      • Nonfat Greek Yogurt 1 container (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 18% DV 8.9g
      • Cooked Pumpkin 1 cup, mashed (x1) 10% DV 5.1g
      • Nonfat Greek Yogurt 1 container (x1) 11% DV 5.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 6% DV 1mg
      • Cooked Pumpkin 1 cup, mashed (x1) 8% DV 1.4mg
      • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.12mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 23% DV 298.9mg
      • Cooked Pumpkin 1 cup, mashed (x1) 3% DV 36.8mg
      • Nonfat Greek Yogurt 1 container (x1) 14% DV 187mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 6% DV 296.5mg
      • Cooked Pumpkin 1 cup, mashed (x1) 12% DV 563.5mg
      • Nonfat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      Comparison Table

      Table Legend

      1. Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
      2. Cooked Pumpkin
      3. Nonfat Greek Yogurt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 243 245 170
      Calories
      (%DV)
      104
      (5%)
      49
      (2%)
      100
      (5%)
      Fat (g)
      (%DV)
      3.6
      (5%)
      0.17
      (0%)
      0.66
      (1%)
      Protein (g)
      (%DV)
      6.3
      (13%)
      1.8
      (4%)
      17.3
      (35%)
      Carbohydrate (g)
      (%DV)
      12
      (4%)
      12
      (4%)
      6.1
      (2%)
      Sugars (g)
      (%DV)
      8.9
      (18%)
      5.1
      (10%)
      5.5
      (11%)
      Fiber (g)
      (%DV)
      0.49
      (2%)
      2.7
      (10%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      8.5
      (3%)
      Saturated Fats (g)
      (%DV)
      0.5
      (2%)
      0.09
      (0%)
      0.2
      (1%)
      Net-Carbs (g) 11.5
      9.3
      6.1
      Trans Fatty Acids (g) 0
      0
      0.01
        Minerals
      Food # 1 2 3
      Weight (g) 243 245 170
      Calcium (mg)
      (%DV)
      298.9
      (23%)
      36.8
      (3%)
      187
      (14%)
      Iron, Fe (mg)
      (%DV)
      1
      (6%)
      1.4
      (8%)
      0.12
      (1%)
      Potassium, K (mg)
      (%DV)
      296.5
      (6%)
      563.5
      (12%)
      239.7
      (5%)
      Magnesium (mg)
      (%DV)
      36.5
      (9%)
      22.1
      (5%)
      18.7
      (4%)
      Phosphorus, P (mg)
      (%DV)
      104.5
      (8%)
      73.5
      (6%)
      229.5
      (18%)
      Sodium (mg)
      (%DV)
      114.2
      (5%)
      2.5
      (0%)
      61.2
      (3%)
      Zinc, Zn (mg)
      (%DV)
      0.63
      (6%)
      0.56
      (5%)
      0.88
      (8%)
      Copper, Cu (mg)
      (%DV)
      0.4
      (45%)
      0.22
      (25%)
      0.03
      (3%)
      Manganese (mg)
      (%DV)
      0.15
      (7%)
      0.22
      (9%)
      0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)
      5.6
      (10%)
      0.49
      (1%)
      16.5
      (30%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 243 245 170
      Vitamin A, RAE (mcg)
      (%DV)
      133.7
      (15%)
      705.6
      (78%)
      1.7
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      11.5
      (13%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.07
      (6%)
      0.08
      (6%)
      0.04
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.45
      (34%)
      0.19
      (15%)
      0.47
      (36%)
      Niacin (B3) (mg)
      (%DV)
      1
      (6%)
      1
      (6%)
      0.35
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.25
      (5%)
      0.49
      (10%)
      0.56
      (11%)
      Vitamin B6 (mg)
      (%DV)
      0.08
      (4%)
      0.11
      (6%)
      0.11
      (6%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      21.9
      (5%)
      22.1
      (6%)
      11.9
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      21.9
      (5%)
      22.1
      (6%)
      11.9
      (3%)
      Folate DFE (mcg)
      (%)
      21.9
      (5%)
      22.1
      (6%)
      11.9
      (3%)
      Choline (mg)
      (%DV)
      57.3
      (10%)
      15.2
      (3%)
      25.7
      (5%)
      Vitamin B12 (mcg)
      (%DV)
      2.1
      (86%)
      0
      (0%)
      1.3
      (53%)
      Retinol (mcg) 133.7
      0
      1.7
      Carotene, beta (mcg)
      (%RDA)
      4.9
      (0%)
      5135.2
      (48%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      6651.8
      (31%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 449.6 14099.8 6.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      2484.3
      0
      Vitamin E (mg)
      (%DV)
      0.27
      (2%)
      2
      (13%)
      0.02
      (0%)
      Vitamin D (mcg)
      (%DV)
      2.7
      (13%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) 2.7
      --
      0
      Vitamin D3 (mcg) --
      --
      0
      Vitamin D (IU)
      (%DV)
      104.5
      (13%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      7.3
      (6%)
      2
      (2%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 243 245 170
      Water (g) 219.6
      229.5
      144.7
      Ash (g) 2
      2
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -4.14
      -9.36
      9
        Carbohydrates
      Food # 1 2 3
      Weight (g) 243 245 170
      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) 243 245 170
      Monounsaturated Fats (g) 0.928
      0.022
      0.09
      Polyunsaturated Fats (g) 2.085
      0.01
      0.02
      Omega 3s (g)
      (%AI)
      0.182
      (11%)
      0.005
      (0%)
      0.002
      (0%)
      Omega 6s (g)
      (%AI)
      1.419
      (8%)
      0.005
      (0%)
      0.017
      (0%)
      Omega 3 to Omega 6 Ratio 0.13
      1
      0.1
      Omega 6 to Omega 3 Ratio 7.79
      1
      10
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.002
      (0%)
      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) --
      --
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      0.017
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      0
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0.005
      Caprylic Acid (8:0) (g) 0
      0
      0.007
      Capric Acid (10:0) (g) 0
      0
      0.022
      Lauric Acid (12:0) (g) 0
      0.002
      0.01
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.012
      0.026
      Pentadecanoic Acid (15:0) (g) --
      --
      0.005
      Palmitic Acid (16:0) (g) 0.365
      0.064
      0.083
      Margaric Acid (17:0) (g) --
      --
      0.005
      Stearic Acid (18:0) (g) 0.122
      0.005
      0.036
      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) --
      --
      0.002
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0
      0.012
      0.003
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.003
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      Oleic Acid (18:1) (g) 0.753
      0.012
      0.083
      c-Oleic Acid (18:1 cis) (g) --
      --
      0.073
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.024
      0
      0.003
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.419
      0.005
      0.017
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.182
      0.005
      0.002
      Octadecatrienoic Acid (mixed) (g) --
      --
      0
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      0
      t-Monoenoic Fats (g) --
      --
      0.01
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      0
      t-Oleic Acid (18:1 t) (g) --
      --
      0.01
      t-Docosenoic Acid (22:1 t) (g) --
      --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      0
      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) 243 245 170
      Essential  
      Histidine (mg)
      (%RDI)
      85
      (12%)
      27
      (4%)
      --
      (--%)
      Isoleucine (mg)
      (%RDI)
      160
      (11%)
      56
      (4%)
      --
      (--%)
      Leucine (mg)
      (%RDI)
      260
      (10%)
      83
      (3%)
      --
      (--%)
      Lysine (mg)
      (%RDI)
      185
      (9%)
      96
      (5%)
      --
      (--%)
      Methionine (mg)
      (%RDI)
      39
      (5%)
      20
      (3%)
      --
      (--%)
      Phenylalanine (mg)
      (%RDI)
      158
      (18%)
      56
      (6%)
      --
      (--%)
      Threonine (mg)
      (%RDI)
      151
      (14%)
      51
      (5%)
      --
      (--%)
      Tryptophan (mg)
      (%RDI)
      53
      (19%)
      22
      (8%)
      --
      (--%)
      Valine (mg)
      (%RDI)
      163
      (9%)
      61
      (3%)
      --
      (--%)
      Conditional  
      Arginine (mg) 262
      96
      --
      Cystine (mg)
      (%RDI)
      0
      (0%)
      5
      (2%)
      --
      (--%)
      Glycine (mg) 143
      47
      --
      Proline (mg) 207
      47
      --
      Tyrosine (mg)
      (%RDI)
      124
      (14%)
      74
      (8%)
      --
      (--%)
      Non-Essential  
      Alanine (mg) 146
      49
      --
      Aspartic acid (mg) 403
      181
      --
      Betaine (mg) 2
      --
      1
      Glutamic acid (mg) 683
      326
      --
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 197
      78
      --
      Data Source
      Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Pumpkin
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nonfat Greek Yogurt
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.