Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Strawberries
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Dried Sunflower Seeds
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Oranges
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 3% DV 53 calories
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
  • Oranges 1 cup, sections (x1) 4% DV 85 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 1% DV 0.5g
  • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
  • Oranges 1 cup, sections (x1) 0% DV 0.22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 5% DV 12.7g
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
  • Oranges 1 cup, sections (x1) 8% DV 21.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 2% DV 1.1g
  • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
  • Oranges 1 cup, sections (x1) 3% DV 1.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 0% DV 0mg
  • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
  • Oranges 1 cup, sections (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 0% DV 0.02g
  • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g
  • Oranges 1 cup, sections (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 12% DV 3.3g
  • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
  • Oranges 1 cup, sections (x1) 15% DV 4.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 16% DV 8.1g
  • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g
  • Oranges 1 cup, sections (x1) 34% DV 16.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 4% DV 0.68mg
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
  • Oranges 1 cup, sections (x1) 1% DV 0.18mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 2% DV 26.6mg
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
  • Oranges 1 cup, sections (x1) 6% DV 72mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Strawberries 1 cup, sliced (x1) 5% DV 254mg
  • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
  • Oranges 1 cup, sections (x1) 7% DV 325.8mg
Comparison Table

Table Legend

  1. Strawberries
  2. Dried Sunflower Seeds
  3. Oranges
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 166 28 180
Calories
(%DV)		 53
(3%)		 164
(8%)		 85
(4%)
Fat (g)
(%DV)		 0.5
(1%)		 14.4
(18%)		 0.22
(0%)
Protein (g)
(%DV)		 1.1
(2%)		 5.8
(12%)		 1.7
(3%)
Carbohydrate (g)
(%DV)		 12.7
(5%)		 5.6
(2%)		 21.2
(8%)
Sugars (g)
(%DV)		 8.1
(16%)		 0.73
(1%)		 16.8
(34%)
Fiber (g)
(%DV)		 3.3
(12%)		 2.4
(9%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 1.2
(6%)		 0.03
(0%)
Net-Carbs (g) 9.4
3.2
16.8
Trans Fatty Acids (g) 0
--
0
  Minerals
Food # 1 2 3
Weight (g) 166 28 180
Calcium (mg)
(%DV)		 26.6
(2%)		 21.8
(2%)		 72
(6%)
Iron, Fe (mg)
(%DV)		 0.68
(4%)		 1.5
(8%)		 0.18
(1%)
Potassium, K (mg)
(%DV)		 254
(5%)		 180.6
(4%)		 325.8
(7%)
Magnesium (mg)
(%DV)		 21.6
(5%)		 91
(22%)		 18
(4%)
Phosphorus, P (mg)
(%DV)		 39.8
(3%)		 184.8
(15%)		 25.2
(2%)
Sodium (mg)
(%DV)		 1.7
(0%)		 2.5
(0%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 0.23
(2%)		 1.4
(13%)		 0.13
(1%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.5
(56%)		 0.08
(9%)
Manganese (mg)
(%DV)		 0.64
(28%)		 0.55
(24%)		 0.05
(2%)
Selenium, Se (mcg)
(%DV)		 0.66
(1%)		 14.8
(27%)		 0.9
(2%)
Fluoride, F (mcg)
(%AI)		 7.3
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.5
--
0.36
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 166 28 180
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 0.84
(0%)		 19.8
(2%)
Vitamin C (mg)
(%DV)		 97.6
(108%)		 0.39
(0%)		 95.8
(106%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.41
(35%)		 0.16
(13%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.1
(8%)		 0.07
(6%)
Niacin (B3) (mg)
(%DV)		 0.64
(4%)		 2.3
(15%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 0.32
(6%)		 0.45
(9%)
Vitamin B6 (mg)
(%DV)		 0.08
(5%)		 0.38
(22%)		 0.11
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Folate DFE (mcg)
(%)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Choline (mg)
(%DV)		 9.5
(2%)		 15.4
(3%)		 15.1
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 11.6
(0%)		 8.4
(0%)		 127.8
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 19.8
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 208.8
(1%)
Vitamin A, IU (IU) 19.9 14 405
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 43.2
0
232.2
Vitamin E (mg)
(%DV)		 0.48
(3%)		 9.8
(66%)		 0.32
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.7
(3%)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 166 28 180
Water (g) 151
1.3
156.2
Ash (g) 0.66
0.85
0.79
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -4.25
3.2
-6.52
  Carbohydrates
Food # 1 2 3
Weight (g) 166 28 180
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.78
0.7
--
Glucose (Dextrose) (g) 3.3
--
--
Fructose (g) 4.1
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 0.07
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 166 28 180
Monounsaturated Fats (g) 0.071
5.188
0.041
Polyunsaturated Fats (g) 0.257
6.478
0.045
Omega 3s (g)
(%AI)		 0.108
(7%)		 0.017
(1%)		 0.013
(1%)
Omega 6s (g)
(%AI)		 0.149
(1%)		 6.454
(38%)		 0.032
(0%)
Omega 3 to Omega 6 Ratio 0.72
0
0.39
Omega 6 to Omega 3 Ratio 1.38
384.17
2.57
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.004
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.007
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.02
0.619
0.023
Margaric Acid (17:0) (g) --
0.006
--
Stearic Acid (18:0) (g) 0.005
0.473
0
Arachidic Acid (20:0) (g) --
0.032
--
Behenic Acid (22:0) (g) --
0.09
--
Lignoceric Acid (24:0) (g) --
0.021
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.002
0.006
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0.004
--
Oleic Acid (18:1) (g) 0.07
5.146
0.036
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.024
0
Docosenoic Acid (22:1) (g) 0
0.008
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.149
6.454
0.032
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.108
0.017
0.013
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.004
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
0
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.02
0.15
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 166 28 180
Essential  
Histidine (mg)
(%RDI)		 20
(3%)		 177
(25%)		 32
(5%)
Isoleucine (mg)
(%RDI)		 27
(2%)		 319
(23%)		 45
(3%)
Leucine (mg)
(%RDI)		 56
(2%)		 465
(17%)		 41
(2%)
Lysine (mg)
(%RDI)		 43
(2%)		 262
(12%)		 85
(4%)
Methionine (mg)
(%RDI)		 3
(0%)		 138
(19%)		 36
(5%)
Phenylalanine (mg)
(%RDI)		 32
(4%)		 327
(37%)		 56
(6%)
Threonine (mg)
(%RDI)		 33
(3%)		 260
(25%)		 27
(3%)
Tryptophan (mg)
(%RDI)		 13
(5%)		 97
(35%)		 16
(6%)
Valine (mg)
(%RDI)		 32
(2%)		 368
(20%)		 72
(4%)
Conditional  
Arginine (mg) 46
673
117
Cystine (mg)
(%RDI)		 10
(3%)		 126
(44%)		 18
(6%)
Glycine (mg) 43
409
169
Proline (mg) 33
331
83
Tyrosine (mg)
(%RDI)		 37
(4%)		 186
(21%)		 29
(3%)
Non-Essential  
Alanine (mg) 55
313
90
Aspartic acid (mg) 247
685
205
Betaine (mg) 0.33
10
--
Glutamic acid (mg) 163
1562
169
Hydroxyproline (mg) --
--
--
Serine (mg) 42
301
58
Data Source
Strawberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Dried Sunflower Seeds
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Oranges
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.