Nutrition Comparison Tool
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Non Fat Greek Yogurt
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Firm Tofu (With Calcium And Magnesium)
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Lowfat Cottage Cheese (2%)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 98 calories
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 92 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 7% DV 5.3g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 2.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 1% DV 3.6g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 2% DV 5.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 23% DV 11.4g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 24% DV 11.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 0% DV 0mg
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 13.6mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 1g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 7% DV 1.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 1.1g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 2% DV 0.76g
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 9% DV 4.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 11% DV 2mg
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 1% DV 0.15mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 19% DV 253.3mg
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 10% DV 125.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 186.5mg
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 141.3mg
Comparison Table

Table Legend

  1. Non Fat Greek Yogurt
  2. Firm Tofu (With Calcium And Magnesium)
  3. Lowfat Cottage Cheese (2%)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 170 126 113
Calories
(%DV)		 100
(5%)		 98
(5%)		 92
(5%)
Fat (g)
(%DV)		 0.66
(1%)		 5.3
(7%)		 2.6
(3%)
Protein (g)
(%DV)		 17.3
(35%)		 11.4
(23%)		 11.8
(24%)
Carbohydrate (g)
(%DV)		 6.1
(2%)		 3.6
(1%)		 5.4
(2%)
Sugars (g)
(%DV)		 5.5
(11%)		 0.76
(2%)		 4.5
(9%)
Fiber (g)
(%DV)		 0
(0%)		 1.1
(4%)		 0
(0%)
Cholesterol (mg)
(%DV)		 8.5
(3%)		 0
(0%)		 13.6
(5%)
Saturated Fats (g)
(%DV)		 0.2
(1%)		 1
(5%)		 1.4
(7%)
Net-Carbs (g) 6.1
2.5
5.4
Trans Fatty Acids (g) 0.01
0
0.08
  Minerals
Food # 1 2 3
Weight (g) 170 126 113
Calcium (mg)
(%DV)		 187
(14%)		 253.3
(19%)		 125.4
(10%)
Iron, Fe (mg)
(%DV)		 0.12
(1%)		 2
(11%)		 0.15
(1%)
Potassium, K (mg)
(%DV)		 239.7
(5%)		 186.5
(4%)		 141.3
(3%)
Magnesium (mg)
(%DV)		 18.7
(4%)		 46.6
(11%)		 10.2
(2%)
Phosphorus, P (mg)
(%DV)		 229.5
(18%)		 152.5
(12%)		 169.5
(14%)
Sodium (mg)
(%DV)		 61.2
(3%)		 15.1
(1%)		 348
(15%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 1
(10%)		 0.58
(5%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.27
(30%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.79
(34%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 16.5
(30%)		 12.5
(23%)		 13.4
(24%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 86.7
0
41.8
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 170 126 113
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 0
(0%)		 76.8
(9%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.25
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.08
(6%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.47
(36%)		 0.08
(6%)		 0.28
(22%)
Niacin (B3) (mg)
(%DV)		 0.35
(2%)		 0.13
(1%)		 0.12
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.56
(11%)		 0.14
(3%)		 0.59
(12%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 0.09
(5%)		 0.06
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 11.9
(3%)		 23.9
(6%)		 9
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11.9
(3%)		 23.9
(6%)		 9
(2%)
Folate DFE (mcg)
(%)		 11.9
(3%)		 23.9
(6%)		 9
(2%)
Choline (mg)
(%DV)		 25.7
(5%)		 35.4
(6%)		 18.4
(3%)
Vitamin B12 (mcg)
(%DV)		 1.3
(53%)		 0
(0%)		 0.53
(22%)
Retinol (mcg) 1.7
0
76.8
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 6.8
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 6.8 0 266.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.02
(0%)		 0.01
(0%)		 0.09
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) 0
--
--
Vitamin D3 (mcg) 0
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 3
(3%)		 0
(0%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) 0
--
0
  Other
Food # 1 2 3
Weight (g) 170 126 113
Water (g) 144.7
104.5
91.8
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 9
2.77
7.18
  Carbohydrates
Food # 1 2 3
Weight (g) 170 126 113
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
--
0
Glucose (Dextrose) (g) 0
--
0
Fructose (g) 0
--
0
Lactose (g) 4.3
--
4.4
Maltose (g) 0
--
0
Galactose (g) 1.2
--
0.14
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 170 126 113
Monounsaturated Fats (g) 0.09
1.42
0.583
Polyunsaturated Fats (g) 0.02
2.078
0.094
Omega 3s (g)
(%AI)		 0.002
(0%)		 0.21
(13%)		 0.008
(0%)
Omega 6s (g)
(%AI)		 0.017
(0%)		 1.851
(11%)		 0.079
(0%)
Omega 3 to Omega 6 Ratio 0.1
0.11
0.1
Omega 6 to Omega 3 Ratio 10
8.8
10
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.002
(0%)		 --
(--%)		 0.008
(0%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0.001
Docosapentaenoic Acid (DPA) (g) 0
--
0.001
Docosahexaenoic Acid (DHA) (g) 0
--
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.017
--
0.053
gamma-Linolenic Acid (GLA) (g) 0
--
0
c-c-n6-Eicosadienoic Acid (g) 0
0.004
0
DHG-linolenic acid (DGLA) (g) 0
--
0.002
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0.045
Caproic (6:0) (g) 0.005
--
0.038
Caprylic Acid (8:0) (g) 0.007
0
0.031
Capric Acid (10:0) (g) 0.022
0
0.068
Lauric Acid (12:0) (g) 0.01
0
0.069
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0.026
0.016
0.225
Pentadecanoic Acid (15:0) (g) 0.005
0
0.024
Palmitic Acid (16:0) (g) 0.083
0.714
0.634
Margaric Acid (17:0) (g) 0.005
0.016
0.011
Stearic Acid (18:0) (g) 0.036
0.252
0.246
Arachidic Acid (20:0) (g) 0
0
0.003
Behenic Acid (22:0) (g) 0
0
0.001
Lignoceric Acid (24:0) (g) 0
0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.002
0
0.023
Pentadecenoic Acid (15:1) (g) 0
0.084
0
Palmitoleic Acid (16:1) (g) 0.003
0
0.034
cis-Palmitoleic Acid (16:1 cis) (g) 0.003
--
0.028
Heptadecenoic Acid (17:1) (g) 0
0.029
0.005
Oleic Acid (18:1) (g) 0.083
1.269
0.52
c-Oleic Acid (18:1 cis) (g) 0.073
--
0.463
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.003
0.029
0.003
Docosenoic Acid (22:1) (g) 0
0.009
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) 0.017
1.851
0.079
Conjugated Linoleic Acid (CLAs) (g) 0
--
0.01
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.002
0.21
0.008
Octadecatrienoic Acid (mixed) (g) 0
--
0
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) 0
0
0.002
Eicosatetraenoic Acid 20:4 (g) 0
0.004
0.003
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
--
0
Trans Fats  
t-Polyenoic Fats (g) 0
--
0.015
t-Monoenoic Fats (g) 0.01
--
0.061
t-Palmitoleic Acid (16:1 t) (g) 0
--
0.006
t-Oleic Acid (18:1 t) (g) 0.01
--
0.056
t-Docosenoic Acid (22:1 t) (g) 0
--
0
t-Octadecadienoic Acid (18:2 t) (g) 0
--
0.015
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) 170 126 113
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 284
(41%)		 346
(49%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 559
(40%)		 628
(45%)
Leucine (mg)
(%RDI)		 --
(--%)		 917
(34%)		 1185
(43%)
Lysine (mg)
(%RDI)		 --
(--%)		 582
(28%)		 992
(47%)
Methionine (mg)
(%RDI)		 --
(--%)		 139
(19%)		 286
(39%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 551
(63%)		 614
(70%)
Threonine (mg)
(%RDI)		 --
(--%)		 518
(49%)		 531
(51%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 155
(55%)		 156
(56%)
Valine (mg)
(%RDI)		 --
(--%)		 573
(32%)		 794
(44%)
Conditional  
Arginine (mg) --
902
528
Cystine (mg)
(%RDI)		 --
(--%)		 38
(13%)		 70
(24%)
Glycine (mg) --
484
236
Proline (mg) --
714
1305
Tyrosine (mg)
(%RDI)		 --
(--%)		 462
(53%)		 642
(73%)
Non-Essential  
Alanine (mg) --
510
462
Aspartic acid (mg) --
1343
1088
Betaine (mg) 1
0.5
0.68
Glutamic acid (mg) --
2168
2764
Hydroxyproline (mg) --
--
--
Serine (mg) --
669
679
Data Source
Non Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Firm Tofu (With Calcium And Magnesium)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Iodine data is obtained from the USDA Iodine database.
Lowfat Cottage Cheese (2%)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Iodine data is obtained from the USDA Iodine database.