Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Flax Seeds
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Bananas
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Blueberries
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Skim Milk
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 27% DV 534 calories
  • Bananas 100 grams (x1) 4% DV 89 calories
  • Blueberries 100 grams (x1) 3% DV 57 calories
  • Skim Milk 16oz glass (x1) 8% DV 167 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 54% DV 42.2g
  • Bananas 100 grams (x1) 0% DV 0.33g
  • Blueberries 100 grams (x1) 0% DV 0.33g
  • Skim Milk 16oz glass (x1) 1% DV 0.39g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 11% DV 28.9g
  • Bananas 100 grams (x1) 8% DV 22.8g
  • Blueberries 100 grams (x1) 5% DV 14.5g
  • Skim Milk 16oz glass (x1) 9% DV 24.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 37% DV 18.3g
  • Bananas 100 grams (x1) 2% DV 1.1g
  • Blueberries 100 grams (x1) 1% DV 0.74g
  • Skim Milk 16oz glass (x1) 33% DV 16.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 0% DV 0mg
  • Bananas 100 grams (x1) 0% DV 0mg
  • Blueberries 100 grams (x1) 0% DV 0mg
  • Skim Milk 16oz glass (x1) 3% DV 9.8mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 18% DV 3.7g
  • Bananas 100 grams (x1) 1% DV 0.11g
  • Blueberries 100 grams (x1) 0% DV 0.03g
  • Skim Milk 16oz glass (x1) 1% DV 0.27g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 98% DV 27.3g
  • Bananas 100 grams (x1) 9% DV 2.6g
  • Blueberries 100 grams (x1) 9% DV 2.4g
  • Skim Milk 16oz glass (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 3% DV 1.6g
  • Bananas 100 grams (x1) 24% DV 12.2g
  • Blueberries 100 grams (x1) 20% DV 10g
  • Skim Milk 16oz glass (x1) 50% DV 24.9g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 32% DV 5.7mg
  • Bananas 100 grams (x1) 1% DV 0.26mg
  • Blueberries 100 grams (x1) 2% DV 0.28mg
  • Skim Milk 16oz glass (x1) 1% DV 0.15mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 20% DV 255mg
  • Bananas 100 grams (x1) 0% DV 5mg
  • Blueberries 100 grams (x1) 0% DV 6mg
  • Skim Milk 16oz glass (x1) 46% DV 597.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Flax Seeds 100 grams (x1) 17% DV 813mg
  • Bananas 100 grams (x1) 8% DV 358mg
  • Blueberries 100 grams (x1) 2% DV 77mg
  • Skim Milk 16oz glass (x1) 16% DV 764.4mg
Comparison Table

Table Legend

  1. Flax Seeds
  2. Bananas
  3. Blueberries
  4. Skim Milk
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 100 100 100 490
Calories
(%DV)		 534
(27%)		 89
(4%)		 57
(3%)		 167
(8%)
Fat (g)
(%DV)		 42.2
(54%)		 0.33
(0%)		 0.33
(0%)		 0.39
(1%)
Protein (g)
(%DV)		 18.3
(37%)		 1.1
(2%)		 0.74
(1%)		 16.5
(33%)
Carbohydrate (g)
(%DV)		 28.9
(11%)		 22.8
(8%)		 14.5
(5%)		 24.3
(9%)
Sugars (g)
(%DV)		 1.6
(3%)		 12.2
(24%)		 10
(20%)		 24.9
(50%)
Fiber (g)
(%DV)		 27.3
(98%)		 2.6
(9%)		 2.4
(9%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 9.8
(3%)
Saturated Fats (g)
(%DV)		 3.7
(18%)		 0.11
(1%)		 0.03
(0%)		 0.27
(1%)
Net-Carbs (g) 1.6
20.2
12.1
24.3
Trans Fatty Acids (g) --
0
0
--
  Minerals
Food # 1 2 3 4
Weight (g) 100 100 100 490
Calcium (mg)
(%DV)		 255
(20%)		 5
(0%)		 6
(0%)		 597.8
(46%)
Iron, Fe (mg)
(%DV)		 5.7
(32%)		 0.26
(1%)		 0.28
(2%)		 0.15
(1%)
Potassium, K (mg)
(%DV)		 813
(17%)		 358
(8%)		 77
(2%)		 764.4
(16%)
Magnesium (mg)
(%DV)		 392
(93%)		 27
(6%)		 6
(1%)		 53.9
(13%)
Phosphorus, P (mg)
(%DV)		 642
(51%)		 22
(2%)		 12
(1%)		 494.9
(40%)
Sodium (mg)
(%DV)		 30
(1%)		 1
(0%)		 1
(0%)		 205.8
(9%)
Zinc, Zn (mg)
(%DV)		 4.3
(39%)		 0.15
(1%)		 0.16
(1%)		 2.1
(19%)
Copper, Cu (mg)
(%DV)		 1.2
(136%)		 0.08
(9%)		 0.06
(6%)		 0.06
(7%)
Manganese (mg)
(%DV)		 2.5
(108%)		 0.27
(12%)		 0.34
(15%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 25.4
(46%)		 1
(2%)		 0.1
(0%)		 15.2
(28%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 2.2
(0%)		 --
(--%)		 15.2
(0%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
0.2
0.3
166.6
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 100 100 100 490
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 3
(0%)		 3
(0%)		 298.9
(33%)
Vitamin C (mg)
(%DV)		 0.6
(1%)		 8.7
(10%)		 9.7
(11%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 1.6
(137%)		 0.03
(3%)		 0.04
(3%)		 0.22
(18%)
Riboflavin (B2) (mg)
(%DV)		 0.16
(12%)		 0.07
(6%)		 0.04
(3%)		 0.89
(69%)
Niacin (B3) (mg)
(%DV)		 3.1
(19%)		 0.67
(4%)		 0.42
(3%)		 0.46
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.99
(20%)		 0.33
(7%)		 0.12
(2%)		 1.7
(35%)
Vitamin B6 (mg)
(%DV)		 0.47
(28%)		 0.37
(22%)		 0.05
(3%)		 0.18
(11%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 87
(22%)		 20
(5%)		 6
(2%)		 24.5
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 87
(22%)		 20
(5%)		 6
(2%)		 24.5
(6%)
Folate DFE (mcg)
(%)		 87
(22%)		 20
(5%)		 6
(2%)		 24.5
(6%)
Choline (mg)
(%DV)		 78.7
(14%)		 9.8
(2%)		 6
(1%)		 76.4
(14%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 2.5
(102%)
Retinol (mcg) 0
0
0
298.9
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 26
(0%)		 32
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 25
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 64 54 999.6
Lycopene (mcg) 0
0
0
0
Lut + Zeaxanthin (mcg) 651
22
80
0
Vitamin E (mg)
(%DV)		 0.31
(2%)		 0.1
(1%)		 0.57
(4%)		 0.05
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 5.9
(29%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
5.9
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 230.3
(29%)
Vitamin K (mcg)
(%DV)		 4.3
(4%)		 0.5
(0%)		 19.3
(16%)		 0
(0%)
Vitamin K1 (mcg) 0
0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 100 100 100 490
Water (g) 7
74.9
84.2
445.1
Ash (g) 4
0.82
0.24
4
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 1.94
-6.98
-1.05
1.08
  Carbohydrates
Food # 1 2 3 4
Weight (g) 100 100 100 490
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 1.2
2.4
0.11
0
Glucose (Dextrose) (g) 0.4
5
4.9
0
Fructose (g) 0
4.9
5
0
Lactose (g) 0
0
0
24.9
Maltose (g) 0
0.01
0
0
Galactose (g) 0
0
0
0
Starch (g) --
5.4
0.03
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 100 100 100 490
Monounsaturated Fats (g) 7.527
0.032
0.047
0.108
Polyunsaturated Fats (g) 28.73
0.073
0.146
0.015
Omega 3s (g)
(%AI)		 22.813
(1426%)		 0.027
(2%)		 0.058
(4%)		 0.005
(0%)
Omega 6s (g)
(%AI)		 5.903
(35%)		 0.046
(0%)		 0.088
(1%)		 0.01
(0%)
Omega 3 to Omega 6 Ratio 3.86
0.59
0.66
0.5
Omega 6 to Omega 3 Ratio 0.26
1.7
1.52
2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 22.813
(1426%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
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) 0.007
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
0.02
Caproic (6:0) (g) 0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0.005
Capric Acid (10:0) (g) 0
0.001
0
0.01
Lauric Acid (12:0) (g) 0
0.002
0
0.005
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.008
0.002
0
0.039
Pentadecanoic Acid (15:0) (g) 0.005
--
--
--
Palmitic Acid (16:0) (g) 2.165
0.102
0.017
0.123
Margaric Acid (17:0) (g) 0.018
--
--
--
Stearic Acid (18:0) (g) 1.33
0.005
0.005
0.044
Arachidic Acid (20:0) (g) 0.052
--
--
--
Behenic Acid (22:0) (g) 0.052
--
--
--
Lignoceric Acid (24:0) (g) 0.031
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
--
Palmitoleic Acid (16:1) (g) 0.024
0.01
0.002
0.015
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
--
Oleic Acid (18:1) (g) 7.359
0.022
0.047
0.088
c-Oleic Acid (18:1 cis) (g) --
--
--
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0.067
0
0
0
Docosenoic Acid (22:1) (g) 0.013
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.064
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 5.903
0.046
0.088
0.01
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 22.813
0.027
0.058
0.005
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
--
--
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) --
0.016
--
--
Stigmasterol (g) 0.011
--
--
--
Campesterol (g) 0.045
--
--
--
Beta-sitosterol (g) 0.09
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 100 100 100 490
Essential  
Histidine (mg)
(%RDI)		 472
(67%)		 77
(11%)		 11
(2%)		 500
(71%)
Isoleucine (mg)
(%RDI)		 896
(64%)		 28
(2%)		 23
(2%)		 853
(61%)
Leucine (mg)
(%RDI)		 1235
(45%)		 68
(2%)		 44
(2%)		 1563
(57%)
Lysine (mg)
(%RDI)		 862
(41%)		 50
(2%)		 13
(1%)		 1382
(66%)
Methionine (mg)
(%RDI)		 370
(51%)		 8
(1%)		 12
(2%)		 431
(59%)
Phenylalanine (mg)
(%RDI)		 957
(109%)		 49
(6%)		 26
(3%)		 858
(98%)
Threonine (mg)
(%RDI)		 766
(73%)		 28
(3%)		 20
(2%)		 706
(67%)
Tryptophan (mg)
(%RDI)		 297
(106%)		 9
(3%)		 3
(1%)		 211
(75%)
Valine (mg)
(%RDI)		 1072
(59%)		 47
(3%)		 31
(2%)		 1083
(60%)
Conditional  
Arginine (mg) 1925
49
37
470
Cystine (mg)
(%RDI)		 340
(118%)		 9
(3%)		 8
(3%)		 103
(36%)
Glycine (mg) 1248
38
31
328
Proline (mg) 806
28
28
1627
Tyrosine (mg)
(%RDI)		 493
(56%)		 9
(1%)		 9
(1%)		 833
(95%)
Non-Essential  
Alanine (mg) 925
40
31
559
Aspartic acid (mg) 2046
124
57
1411
Betaine (mg) 3
0.1
0.2
9
Glutamic acid (mg) 4039
152
91
3709
Hydroxyproline (mg) 175
--
--
0
Serine (mg) 970
40
22
995
Data Source
Flax Seeds
USDA Food Data Central Standard Release (Common)
Bananas
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.
Blueberries
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.
Skim Milk
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.