Nutrition Comparison Tool
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Cooked White Rice
×
Non Fat Greek Yogurt
×
Cultured Sour Cream
×
White Bread
×
Baked Potatoes with Skin (Peel)
×
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Non Fat Greek Yogurt 100 grams (x1) 3% DV 59 calories
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 24 calories
  • White Bread 1 slice (x1) 4% DV 77 calories
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 8% DV 159 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Non Fat Greek Yogurt 100 grams (x1) 1% DV 0.39g
  • Cultured Sour Cream 1 tbsp (x1) 3% DV 2.3g
  • White Bread 1 slice (x1) 1% DV 0.97g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0.26g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g
  • Non Fat Greek Yogurt 100 grams (x1) 1% DV 3.6g
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0.56g
  • White Bread 1 slice (x1) 5% DV 14.3g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 13% DV 36.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Non Fat Greek Yogurt 100 grams (x1) 20% DV 10.2g
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 0.29g
  • White Bread 1 slice (x1) 5% DV 2.6g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 7% DV 3.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Non Fat Greek Yogurt 100 grams (x1) 2% DV 5mg
  • Cultured Sour Cream 1 tbsp (x1) 2% DV 7.1mg
  • White Bread 1 slice (x1) 0% DV 0mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Non Fat Greek Yogurt 100 grams (x1) 1% DV 0.12g
  • Cultured Sour Cream 1 tbsp (x1) 6% DV 1.2g
  • White Bread 1 slice (x1) 1% DV 0.2g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0.07g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g
  • Non Fat Greek Yogurt 100 grams (x1) 0% DV 0g
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0g
  • White Bread 1 slice (x1) 3% DV 0.78g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 13% DV 3.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Non Fat Greek Yogurt 100 grams (x1) 6% DV 3.2g
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 0.41g
  • White Bread 1 slice (x1) 3% DV 1.6g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 5% DV 2.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Non Fat Greek Yogurt 100 grams (x1) 0% DV 0.07mg
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0.01mg
  • White Bread 1 slice (x1) 6% DV 1mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Non Fat Greek Yogurt 100 grams (x1) 8% DV 110mg
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 12.1mg
  • White Bread 1 slice (x1) 3% DV 41.8mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 1% DV 17.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Non Fat Greek Yogurt 100 grams (x1) 3% DV 141mg
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 15mg
  • White Bread 1 slice (x1) 1% DV 36.5mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 20% DV 941.1mg
Comparison Table

Table Legend

  1. Cooked White Rice
  2. Non Fat Greek Yogurt
  3. Cultured Sour Cream
  4. White Bread
  5. Baked Potatoes with Skin (Peel)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Calories
(%DV)		 205
(10%)		 59
(3%)		 24
(1%)		 77
(4%)		 159
(8%)
Fat (g)
(%DV)		 0.44
(1%)		 0.39
(1%)		 2.3
(3%)		 0.97
(1%)		 0.26
(0%)
Protein (g)
(%DV)		 4.3
(9%)		 10.2
(20%)		 0.29
(1%)		 2.6
(5%)		 3.6
(7%)
Carbohydrate (g)
(%DV)		 44.5
(16%)		 3.6
(1%)		 0.56
(0%)		 14.3
(5%)		 36.5
(13%)
Sugars (g)
(%DV)		 0.08
(0%)		 3.2
(6%)		 0.41
(1%)		 1.6
(3%)		 2.6
(5%)
Fiber (g)
(%DV)		 0.63
(2%)		 0
(0%)		 0
(0%)		 0.78
(3%)		 3.6
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 5
(2%)		 7.1
(2%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.12
(1%)		 1.2
(6%)		 0.2
(1%)		 0.07
(0%)
Net-Carbs (g) 43.9
3.6
0.56
13.5
32.8
Trans Fatty Acids (g) --
0.01
0.1
0.01
0
  Minerals
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Calcium (mg)
(%DV)		 15.8
(1%)		 110
(8%)		 12.1
(1%)		 41.8
(3%)		 17.3
(1%)
Iron, Fe (mg)
(%DV)		 1.9
(11%)		 0.07
(0%)		 0.01
(0%)		 1
(6%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 55.3
(1%)		 141
(3%)		 15
(0%)		 36.5
(1%)		 941.1
(20%)
Magnesium (mg)
(%DV)		 19
(5%)		 11
(3%)		 1.2
(0%)		 6.7
(2%)		 46.7
(11%)
Phosphorus, P (mg)
(%DV)		 67.9
(5%)		 135
(11%)		 9.1
(1%)		 28.4
(2%)		 129.8
(10%)
Sodium (mg)
(%DV)		 1.6
(0%)		 36
(2%)		 3.7
(0%)		 142.1
(6%)		 12.1
(1%)
Zinc, Zn (mg)
(%DV)		 0.77
(7%)		 0.52
(5%)		 0.04
(0%)		 0.21
(2%)		 0.61
(6%)
Copper, Cu (mg)
(%DV)		 0.11
(12%)		 0.02
(2%)		 0
(0%)		 0.03
(3%)		 0.22
(24%)
Manganese (mg)
(%DV)		 0.75
(32%)		 0.01
(0%)		 0
(0%)		 0.16
(7%)		 0.33
(14%)
Selenium, Se (mcg)
(%DV)		 11.9
(22%)		 9.7
(18%)		 0.44
(1%)		 6.4
(12%)		 0.87
(2%)
Fluoride, F (mcg)
(%AI)		 64.9
(2%)		 --
(--%)		 --
(--%)		 14.2
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) --
51
3.7
0.52
--
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1
(0%)		 14.9
(2%)		 0
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.11
(0%)		 0
(0%)		 21.8
(24%)
Thiamin (B1) (mg)
(%DV)		 0.26
(21%)		 0.02
(2%)		 0
(0%)		 0.15
(13%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.28
(21%)		 0.02
(2%)		 0.07
(5%)		 0.07
(6%)
Niacin (B3) (mg)
(%DV)		 2.3
(15%)		 0.21
(1%)		 0.01
(0%)		 1.4
(9%)		 2.6
(17%)
Vitamin B5 (PA) (mg)
(%DV)		 0.62
(12%)		 0.33
(7%)		 0.06
(1%)		 0.16
(3%)		 0.66
(13%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.06
(4%)		 0
(0%)		 0.03
(1%)		 0.37
(21%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 91.6
(23%)		 7
(2%)		 0.72
(0%)		 32.2
(8%)		 65.7
(16%)
Folic acid (mcg)
(%)		 86.9
(22%)		 0
(0%)		 0
(0%)		 24.9
(6%)		 0
(0%)
Food Folate (mcg)
(%)		 4.7
(1%)		 7
(2%)		 0.72
(0%)		 7.2
(2%)		 65.7
(16%)
Folate DFE (mcg)
(%)		 153.3
(38%)		 7
(2%)		 0.72
(0%)		 49.6
(12%)		 65.7
(16%)
Choline (mg)
(%DV)		 3.3
(1%)		 15.1
(3%)		 2.3
(0%)		 4.2
(1%)		 24.9
(5%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.75
(31%)		 0.03
(1%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
1
14.5
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 3
(0%)		 0
(0%)		 10.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0.12
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 4 53.6 0.29 17.3
Lycopene (mcg) 0
0
0
0
0
Lut + Zeaxanthin (mcg) 0
0
0.48
12.8
51.9
Vitamin E (mg)
(%DV)		 0.06
(0%)		 0.01
(0%)		 0.05
(0%)		 0.06
(0%)		 0.07
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
0
0
--
--
Vitamin D3 (mcg) --
0
0
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.18
(0%)		 0.06
(0%)		 4.7
(4%)
Vitamin K1 (mcg) --
0
0
--
0
Menaquinone-4 (K2) (mcg) --
0
0.72
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Water (g) 108.1
85.1
8.8
10.6
130.5
Ash (g) 0.65
0.72
0.06
0.57
2
Alcohol (g) 0
0
0
0
0
Caffeine (mg) 0
0
0
0
0
Theobromine (mg) 0
0
0
0
0
PRAL score 2.73
5.29
-0.02
0.82
-14.73
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0
0
0
0.69
Glucose (Dextrose) (g) --
0
0
0.46
1.1
Fructose (g) --
0
0
0.7
0.62
Lactose (g) --
2.5
0.41
0
0
Maltose (g) --
0
0
0.48
0
Galactose (g) --
0.7
0
0
0
Starch (g) --
--
0
10.8
31.1
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Monounsaturated Fats (g) 0.139
0.053
0.551
0.174
0.005
Polyunsaturated Fats (g) 0.12
0.012
0.096
0.465
0.114
Omega 3s (g)
(%AI)		 0.021
(1%)		 0.001
(0%)		 0.009
(1%)		 0.048
(3%)		 0.026
(2%)
Omega 6s (g)
(%AI)		 0.098
(1%)		 0.01
(0%)		 0.056
(0%)		 0.413
(2%)		 0.085
(0%)
Omega 3 to Omega 6 Ratio 0.21
0.1
0.16
0.12
0.31
Omega 6 to Omega 3 Ratio 4.77
10
6.35
8.58
3.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.001
(0%)		 0.008
(1%)		 0.048
(3%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.001
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0.001
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
0
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.01
0.053
--
--
gamma-Linolenic Acid (GLA) (g) --
0
0.001
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
0.001
0.001
--
DHG-linolenic acid (DGLA) (g) --
0
0.002
0
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0.004
0.001
0
Caproic (6:0) (g) 0
0.003
0.024
0
0
Caprylic Acid (8:0) (g) 0
0.004
0.017
0.001
0
Capric Acid (10:0) (g) 0
0.013
0.045
0.001
0.003
Lauric Acid (12:0) (g) 0
0.006
0.054
0.004
0.009
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) 0.003
0.015
0.195
0.003
0.003
Pentadecanoic Acid (15:0) (g) --
0.003
0.021
0.001
--
Palmitic Acid (16:0) (g) 0.109
0.049
0.618
0.122
0.043
Margaric Acid (17:0) (g) --
0.003
0.013
0.001
--
Stearic Acid (18:0) (g) 0.008
0.021
0.22
0.063
0.01
Arachidic Acid (20:0) (g) --
0
0.003
0.002
--
Behenic Acid (22:0) (g) --
0
0.001
0.002
--
Lignoceric Acid (24:0) (g) --
0
0.001
0.001
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.001
0.016
0
--
Pentadecenoic Acid (15:1) (g) --
0
0
0
--
Palmitoleic Acid (16:1) (g) 0.002
0.002
0.035
0.005
0.003
cis-Palmitoleic Acid (16:1 cis) (g) --
0.002
0.035
0.005
--
Heptadecenoic Acid (17:1) (g) --
0
0.001
0.001
--
Oleic Acid (18:1) (g) 0.137
0.049
0.495
0.165
0.003
c-Oleic Acid (18:1 cis) (g) --
0.043
0.416
0.159
--
c-Vaccenic acid (g) --
--
0.019
--
--
Gadoleic Acid (20:1) (g) 0
0.002
0.003
0.003
0
Docosenoic Acid (22:1) (g) 0
0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
0
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.098
0.01
0.078
0.413
0.085
Conjugated Linoleic Acid (CLAs) (g) --
0
0.01
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
Octadecatrienoic (undiff) (g) 0.021
0.001
0.009
0.048
0.026
Octadecatrienoic Acid (mixed) (g) --
0
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0.002
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.003
0.001
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
0
0
0.001
--
Trans Fats  
t-Polyenoic Fats (g) --
0
0.016
0.001
--
t-Monoenoic Fats (g) --
0.006
0.08
0.006
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
0
--
t-Oleic Acid (18:1 t) (g) --
0.006
0.08
0.006
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0
0.016
0.001
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
--
--
--
--
Campesterol (g) --
--
--
--
--
Beta-sitosterol (g) --
--
--
--
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 158 100 12 29 173
Essential  
Histidine (mg)
(%RDI)		 100
(14%)		 --
(--%)		 11
(2%)		 --
(--%)		 61
(9%)
Isoleucine (mg)
(%RDI)		 183
(13%)		 --
(--%)		 20
(1%)		 --
(--%)		 118
(8%)
Leucine (mg)
(%RDI)		 351
(13%)		 --
(--%)		 39
(1%)		 --
(--%)		 173
(6%)
Lysine (mg)
(%RDI)		 153
(7%)		 --
(--%)		 33
(2%)		 --
(--%)		 189
(9%)
Methionine (mg)
(%RDI)		 100
(14%)		 --
(--%)		 9
(1%)		 --
(--%)		 55
(8%)
Phenylalanine (mg)
(%RDI)		 228
(26%)		 --
(--%)		 19
(2%)		 --
(--%)		 144
(16%)
Threonine (mg)
(%RDI)		 152
(14%)		 --
(--%)		 17
(2%)		 --
(--%)		 118
(11%)
Tryptophan (mg)
(%RDI)		 49
(17%)		 --
(--%)		 5
(2%)		 --
(--%)		 36
(13%)
Valine (mg)
(%RDI)		 259
(14%)		 --
(--%)		 23
(1%)		 --
(--%)		 182
(10%)
Conditional  
Arginine (mg) 354
--
14
--
178
Cystine (mg)
(%RDI)		 87
(30%)		 --
(--%)		 3
(1%)		 --
(--%)		 43
(15%)
Glycine (mg) 193
--
9
--
100
Proline (mg) 201
--
37
--
111
Tyrosine (mg)
(%RDI)		 142
(16%)		 --
(--%)		 18
(2%)		 --
(--%)		 85
(10%)
Non-Essential  
Alanine (mg) 246
--
14
--
111
Aspartic acid (mg) 400
--
31
--
848
Betaine (mg) 0.47
0.8
0.07
30
0.35
Glutamic acid (mg) 828
--
81
--
619
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) 223
--
23
--
131
Data Source
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Non Fat Greek Yogurt
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.
Cultured Sour Cream
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.
White Bread
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.
Baked Potatoes with Skin (Peel)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.