Nutrition Comparison Tool
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Low Fat Mozzarella
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Sharp Cheddar Cheese
×
Low Fat Greek Yogurt
×
Low Fat Yogurt
×
Low-Fat Milk 2%
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 4% DV 72 calories
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 6% DV 115 calories
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 7% DV 146 calories
  • Low Fat Yogurt 1 container (8 oz) (x1) 7% DV 143 calories
  • Low-Fat Milk 2% 1 cup (x1) 6% DV 122 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 6% DV 4.5g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 12% DV 9.5g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 5% DV 3.8g
  • Low Fat Yogurt 1 container (8 oz) (x1) 5% DV 3.5g
  • Low-Fat Milk 2% 1 cup (x1) 6% DV 4.8g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 0% DV 0.79g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 0% DV 0.6g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 3% DV 7.9g
  • Low Fat Yogurt 1 container (8 oz) (x1) 6% DV 16g
  • Low-Fat Milk 2% 1 cup (x1) 4% DV 11.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 14% DV 6.9g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 14% DV 6.8g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 40% DV 19.9g
  • Low Fat Yogurt 1 container (8 oz) (x1) 24% DV 11.9g
  • Low-Fat Milk 2% 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 6% DV 18.2mg
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 9% DV 27.7mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 7% DV 20mg
  • Low Fat Yogurt 1 container (8 oz) (x1) 5% DV 13.6mg
  • Low-Fat Milk 2% 1 cup (x1) 7% DV 19.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 14% DV 2.9g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 27% DV 5.4g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 12% DV 2.5g
  • Low Fat Yogurt 1 container (8 oz) (x1) 11% DV 2.3g
  • Low-Fat Milk 2% 1 cup (x1) 15% DV 3.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 0% DV 0g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 0% DV 0g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 0% DV 0g
  • Low Fat Yogurt 1 container (8 oz) (x1) 0% DV 0g
  • Low-Fat Milk 2% 1 cup (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 1% DV 0.32g
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 0% DV 0.08g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 14% DV 7.1g
  • Low Fat Yogurt 1 container (8 oz) (x1) 32% DV 16g
  • Low-Fat Milk 2% 1 cup (x1) 25% DV 12.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 0% DV 0.06mg
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 0% DV 0.04mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 0% DV 0.08mg
  • Low Fat Yogurt 1 container (8 oz) (x1) 1% DV 0.18mg
  • Low-Fat Milk 2% 1 cup (x1) 0% DV 0.05mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 17% DV 222.1mg
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 15% DV 199.1mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 18% DV 230mg
  • Low Fat Yogurt 1 container (8 oz) (x1) 32% DV 415.4mg
  • Low-Fat Milk 2% 1 cup (x1) 23% DV 292.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Low Fat Mozzarella 1 oz (x1) 1% DV 23.9mg
  • Sharp Cheddar Cheese 1 slice (1 oz) (x1) 0% DV 21.3mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 6% DV 282mg
  • Low Fat Yogurt 1 container (8 oz) (x1) 11% DV 531.2mg
  • Low-Fat Milk 2% 1 cup (x1) 7% DV 341.6mg
Comparison Table

Table Legend

  1. Low Fat Mozzarella
  2. Sharp Cheddar Cheese
  3. Low Fat Greek Yogurt
  4. Low Fat Yogurt
  5. Low-Fat Milk 2%
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Calories
(%DV)		 72
(4%)		 115
(6%)		 146
(7%)		 143
(7%)		 122
(6%)
Fat (g)
(%DV)		 4.5
(6%)		 9.5
(12%)		 3.8
(5%)		 3.5
(5%)		 4.8
(6%)
Protein (g)
(%DV)		 6.9
(14%)		 6.8
(14%)		 19.9
(40%)		 11.9
(24%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 0.79
(0%)		 0.6
(0%)		 7.9
(3%)		 16
(6%)		 11.7
(4%)
Sugars (g)
(%DV)		 0.32
(1%)		 0.08
(0%)		 7.1
(14%)		 16
(32%)		 12.3
(25%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 18.2
(6%)		 27.7
(9%)		 20
(7%)		 13.6
(5%)		 19.5
(7%)
Saturated Fats (g)
(%DV)		 2.9
(14%)		 5.4
(27%)		 2.5
(12%)		 2.3
(11%)		 3.1
(15%)
Net-Carbs (g) 0.79
0.6
7.9
16
11.7
Trans Fatty Acids (g) --
0.33
0.12
--
0.21
  Minerals
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Calcium (mg)
(%DV)		 222.1
(17%)		 199.1
(15%)		 230
(18%)		 415.4
(32%)		 292.8
(23%)
Iron, Fe (mg)
(%DV)		 0.06
(0%)		 0.04
(0%)		 0.08
(0%)		 0.18
(1%)		 0.05
(0%)
Potassium, K (mg)
(%DV)		 23.9
(1%)		 21.3
(0%)		 282
(6%)		 531.2
(11%)		 341.6
(7%)
Magnesium (mg)
(%DV)		 6.5
(2%)		 7.6
(2%)		 22
(5%)		 38.6
(9%)		 26.8
(6%)
Phosphorus, P (mg)
(%DV)		 131.5
(11%)		 128.8
(10%)		 274
(22%)		 326.9
(26%)		 224.5
(18%)
Sodium (mg)
(%DV)		 175.8
(7%)		 180.3
(8%)		 68
(3%)		 158.9
(7%)		 114.7
(5%)
Zinc, Zn (mg)
(%DV)		 0.78
(7%)		 1
(10%)		 1.2
(11%)		 2
(18%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)		 0.04
(5%)		 0.03
(3%)		 0.01
(2%)
Manganese (mg)
(%DV)		 0
(0%)		 0.01
(0%)		 0.01
(1%)		 0.01
(0%)		 0.03
(1%)
Selenium, Se (mcg)
(%DV)		 4.1
(7%)		 7.9
(14%)		 24.8
(45%)		 7.5
(14%)		 6.1
(11%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 27.2
(1%)		 8.3
(0%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) --
--
--
--
87.8
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Vitamin A, RAE (mcg)
(%DV)		 36.1
(4%)		 73.6
(8%)		 180
(20%)		 31.8
(4%)		 134.2
(15%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 1.6
(2%)		 1.8
(2%)		 0.49
(1%)
Thiamin (B1) (mg)
(%DV)		 0.01
(0%)		 0.01
(1%)		 0.09
(7%)		 0.1
(8%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.12
(9%)		 0.47
(36%)		 0.49
(37%)		 0.45
(35%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 0.01
(0%)		 0.39
(2%)		 0.26
(2%)		 0.22
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.02
(0%)		 0.13
(3%)		 0.94
(19%)		 1.3
(27%)		 0.87
(17%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.02
(1%)		 0.11
(6%)		 0.11
(7%)		 0.09
(5%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 2.6
(1%)		 7.6
(2%)		 24
(6%)		 25
(6%)		 12.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 2.6
(1%)		 7.6
(2%)		 24
(6%)		 25
(6%)		 12.2
(3%)
Folate DFE (mcg)
(%)		 2.6
(1%)		 7.6
(2%)		 24
(6%)		 25
(6%)		 12.2
(3%)
Choline (mg)
(%DV)		 4.4
(1%)		 4.6
(1%)		 30.4
(6%)		 34.5
(6%)		 40
(7%)
Vitamin B12 (mcg)
(%DV)		 0.23
(10%)		 0.25
(10%)		 1
(43%)		 1.3
(53%)		 1.3
(54%)
Retinol (mcg) 35.2
71.7
180
31.8
134.2
Carotene, beta (mcg)
(%RDA)		 11.6
(0%)		 23.8
(0%)		 12
(0%)		 4.5
(0%)		 9.8
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 136.6 278.3 618 115.8 463.6
Lycopene (mcg) 0
0
0
0
0
Lut + Zeaxanthin (mcg) 0
0
2
0
0
Vitamin E (mg)
(%DV)		 0.04
(0%)		 0.22
(1%)		 0.08
(1%)		 0.07
(0%)		 0.07
(0%)
Vitamin D (mcg)
(%DV)		 0.09
(0%)		 0.28
(1%)		 0
(0%)		 0
(0%)		 2.9
(15%)
Vitamin D2 (mcg) --
--
--
--
--
Vitamin D3 (mcg) 0.09
0.28
--
0
2.9
Vitamin D (IU)
(%DV)		 3.4
(0%)		 11.5
(1%)		 0
(0%)		 2.3
(0%)		 119.6
(15%)
Vitamin K (mcg)
(%DV)		 0.45
(0%)		 0.67
(1%)		 0.4
(0%)		 0.45
(0%)		 0.49
(0%)
Vitamin K1 (mcg) --
0
--
--
0
Menaquinone-4 (K2) (mcg) --
2.4
--
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Water (g) 15.3
10.1
167.1
193.1
217.7
Ash (g) 0.93
1
1
2
2
Alcohol (g) 0
0
0
0
0
Caffeine (mg) 0
0
0
0
0
Theobromine (mg) 0
0
0
0
0
PRAL score 4.68
4.86
10.37
0.31
0.53
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0
0
--
0.02
Glucose (Dextrose) (g) --
0
0
--
0.02
Fructose (g) --
0
0
--
0.02
Lactose (g) --
0.05
5.8
--
12.2
Maltose (g) --
0
0
--
0.02
Galactose (g) --
0.02
1.3
--
0.05
Starch (g) --
--
0
--
--
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Monounsaturated Fats (g) 1.281
2.36
0.972
0.967
1.366
Polyunsaturated Fats (g) 0.134
0.401
0.152
0.1
0.178
Omega 3s (g)
(%AI)		 0.039
(2%)		 0.034
(2%)		 0.014
(1%)		 0.03
(2%)		 0.02
(1%)
Omega 6s (g)
(%AI)		 0.095
(1%)		 0.229
(1%)		 0.13
(1%)		 0.07
(0%)		 0.151
(1%)
Omega 3 to Omega 6 Ratio 0.41
0.15
0.11
0.42
0.13
Omega 6 to Omega 3 Ratio 2.45
6.71
9.29
2.38
7.75
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.033
(2%)		 0.014
(1%)		 --
(--%)		 0.02
(1%)
Eicosapentaenoic Acid (EPA) (g) 0
0.003
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0.005
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0.001
0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.217
0.096
--
0.134
gamma-Linolenic Acid (GLA) (g) --
0
0
--
--
c-c-n6-Eicosadienoic Acid (g) --
0.002
0
--
--
DHG-linolenic acid (DGLA) (g) --
0.01
0.004
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0.147
0.189
0.094
0.104
0.188
Caproic (6:0) (g) 0.028
0.158
0.07
0.073
0.098
Caprylic Acid (8:0) (g) 0.033
0.101
0.048
0.045
0.049
Capric Acid (10:0) (g) 0.071
0.24
0.134
0.1
0.12
Lauric Acid (12:0) (g) 0.047
0.271
0.124
0.12
0.134
Tridecanoic Acid (13:0) (g) --
--
--
--
0.005
Myristic Acid (14:0) (g) 0.454
0.869
0.388
0.37
0.427
Pentadecanoic Acid (15:0) (g) --
0.09
0.042
--
0.049
Palmitic Acid (16:0) (g) 1.379
2.437
1.14
0.958
1.362
Margaric Acid (17:0) (g) --
0.055
0.024
--
0.027
Stearic Acid (18:0) (g) 0.55
0.993
0.39
0.343
0.593
Arachidic Acid (20:0) (g) --
0.014
0.006
--
0.01
Behenic Acid (22:0) (g) --
0.004
0
--
0.005
Lignoceric Acid (24:0) (g) --
0.003
0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.085
0.042
--
0.037
Pentadecenoic Acid (15:1) (g) --
0
0
--
0.01
Palmitoleic Acid (16:1) (g) 0.125
0.138
0.062
0.077
0.066
cis-Palmitoleic Acid (16:1 cis) (g) --
0.109
0.052
--
0.066
Heptadecenoic Acid (17:1) (g) --
0.017
0.006
--
0.012
Oleic Acid (18:1) (g) 1.1
2.103
0.854
0.804
1.24
c-Oleic Acid (18:1 cis) (g) --
1.867
0.762
--
1.049
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) 0
0.017
0.008
0
0.005
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
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.095
0.33
0.13
0.07
0.151
Conjugated Linoleic Acid (CLAs) (g) --
0.049
0.016
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
0.017
Octadecatrienoic (undiff) (g) 0.039
0.034
0.014
0.03
0.02
Octadecatrienoic Acid (mixed) (g) --
0.001
0
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
0.01
0.004
--
0.007
Eicosatetraenoic Acid 20:4 (g) 0
0.014
0.004
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
0.002
0
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.065
0.018
--
0.017
t-Monoenoic Fats (g) --
0.265
0.102
--
0.19
t-Palmitoleic Acid (16:1 t) (g) --
0.029
0.01
--
--
t-Oleic Acid (18:1 t) (g) --
0.236
0.092
--
0.19
t-Docosenoic Acid (22:1 t) (g) --
0
0
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.064
0.018
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
--
--
--
0
Campesterol (g) --
--
--
--
0
Beta-sitosterol (g) --
--
--
--
0
Amino Acids
Food # 1 2 3 4 5
Weight (g) 28 28 200 227 244
Essential  
Histidine (mg)
(%RDI)		 259
(37%)		 199
(28%)		 260
(37%)		 295
(42%)		 244
(35%)
Isoleucine (mg)
(%RDI)		 331
(24%)		 361
(26%)		 572
(41%)		 649
(46%)		 417
(30%)
Leucine (mg)
(%RDI)		 672
(25%)		 682
(25%)		 1058
(39%)		 1201
(44%)		 764
(28%)
Lysine (mg)
(%RDI)		 700
(33%)		 570
(27%)		 942
(45%)		 1069
(51%)		 673
(32%)
Methionine (mg)
(%RDI)		 192
(26%)		 164
(23%)		 310
(43%)		 352
(48%)		 212
(29%)
Phenylalanine (mg)
(%RDI)		 360
(41%)		 353
(40%)		 572
(65%)		 649
(74%)		 417
(48%)
Threonine (mg)
(%RDI)		 262
(25%)		 305
(29%)		 432
(41%)		 490
(47%)		 344
(33%)
Tryptophan (mg)
(%RDI)		 96
(34%)		 90
(32%)		 60
(21%)		 68
(24%)		 102
(37%)
Valine (mg)
(%RDI)		 431
(24%)		 457
(25%)		 868
(48%)		 985
(54%)		 527
(29%)
Conditional  
Arginine (mg) 296
304
316
359
229
Cystine (mg)
(%RDI)		 41
(14%)		 40
(14%)		 96
(33%)		 109
(38%)		 49
(17%)
Glycine (mg) 132
136
254
288
159
Proline (mg) 709
750
1244
1412
795
Tyrosine (mg)
(%RDI)		 398
(46%)		 369
(42%)		 530
(61%)		 602
(69%)		 407
(47%)
Non-Essential  
Alanine (mg) 210
235
450
511
273
Aspartic acid (mg) 499
552
832
944
691
Betaine (mg) --
--
--
2
2
Glutamic acid (mg) 1612
1589
2056
2334
1810
Hydroxyproline (mg) --
--
--
--
0
Serine (mg) 402
390
650
738
486
Data Source
Low Fat Mozzarella
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Sharp Cheddar Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Low Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Low Fat Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Low-Fat Milk 2%
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.