Nutrition Comparison Tool
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Non Fat Greek Yogurt
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Cheddar Cheese
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Milk, fluid, 1% fat, without added vitamin A and vitamin D
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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
  • Cheddar Cheese 1 oz (x1) 6% DV 114 calories
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 5% DV 102 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g
  • Cheddar Cheese 1 oz (x1) 12% DV 9.5g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 3% DV 2.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g
  • Cheddar Cheese 1 oz (x1) 0% DV 0.96g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 4% DV 12.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g
  • Cheddar Cheese 1 oz (x1) 13% DV 6.5g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 16% DV 8.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg
  • Cheddar Cheese 1 oz (x1) 9% DV 28.1mg
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 4% DV 12.2mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g
  • Cheddar Cheese 1 oz (x1) 27% DV 5.4g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 8% DV 1.5g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g
  • Cheddar Cheese 1 oz (x1) 0% DV 0g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g
  • Cheddar Cheese 1 oz (x1) 0% DV 0.14g
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 25% DV 12.7g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg
  • Cheddar Cheese 1 oz (x1) 0% DV 0.04mg
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 0% DV 0.07mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg
  • Cheddar Cheese 1 oz (x1) 16% DV 201.6mg
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 23% DV 305mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
  • Cheddar Cheese 1 oz (x1) 0% DV 21.6mg
  • Milk, fluid, 1% fat, without added vitamin A and vitamin D 1 cup (x1) 8% DV 366mg
Comparison Table

Table Legend

  1. Non Fat Greek Yogurt
  2. Cheddar Cheese
  3. Milk, fluid, 1% fat, without added vitamin A and vitamin D
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 170 28 244
Calories
(%DV)		 100
(5%)		 114
(6%)		 102
(5%)
Fat (g)
(%DV)		 0.66
(1%)		 9.5
(12%)		 2.4
(3%)
Protein (g)
(%DV)		 17.3
(35%)		 6.5
(13%)		 8.2
(16%)
Carbohydrate (g)
(%DV)		 6.1
(2%)		 0.96
(0%)		 12.2
(4%)
Sugars (g)
(%DV)		 5.5
(11%)		 0.14
(0%)		 12.7
(25%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 8.5
(3%)		 28.1
(9%)		 12.2
(4%)
Saturated Fats (g)
(%DV)		 0.2
(1%)		 5.4
(27%)		 1.5
(8%)
Net-Carbs (g) 6.1
0.96
12.2
Trans Fatty Acids (g) 0.01
--
--
  Minerals
Food # 1 2 3
Weight (g) 170 28 244
Calcium (mg)
(%DV)		 187
(14%)		 201.6
(16%)		 305
(23%)
Iron, Fe (mg)
(%DV)		 0.12
(1%)		 0.04
(0%)		 0.07
(0%)
Potassium, K (mg)
(%DV)		 239.7
(5%)		 21.6
(0%)		 366
(8%)
Magnesium (mg)
(%DV)		 18.7
(4%)		 7.7
(2%)		 26.8
(6%)
Phosphorus, P (mg)
(%DV)		 229.5
(18%)		 129.2
(10%)		 231.8
(19%)
Sodium (mg)
(%DV)		 61.2
(3%)		 185.5
(8%)		 107.4
(4%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 1
(9%)		 1
(9%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.01
(1%)		 0.02
(3%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.01
(0%)		 0.01
(0%)
Selenium, Se (mcg)
(%DV)		 16.5
(30%)		 8.1
(15%)		 8.1
(15%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 6.3
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 86.7
13.1
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 170 28 244
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 95.7
(11%)		 34.2
(4%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.01
(1%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.47
(36%)		 0.12
(9%)		 0.45
(35%)
Niacin (B3) (mg)
(%DV)		 0.35
(2%)		 0.02
(0%)		 0.23
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.56
(11%)		 0.12
(2%)		 0.88
(18%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 0.02
(1%)		 0.09
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 11.9
(3%)		 7.7
(2%)		 12.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11.9
(3%)		 7.7
(2%)		 12.2
(3%)
Folate DFE (mcg)
(%)		 11.9
(3%)		 7.7
(2%)		 12.2
(3%)
Choline (mg)
(%DV)		 25.7
(5%)		 4.7
(1%)		 43.2
(8%)
Vitamin B12 (mcg)
(%DV)		 1.3
(53%)		 0.31
(13%)		 1.1
(48%)
Retinol (mcg) 1.7
93.7
31.7
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 24.1
(0%)		 4.9
(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) 6.8 352.7 114.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.02
(0%)		 0.2
(1%)		 0.02
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0.17
(1%)		 0
(0%)
Vitamin D2 (mcg) 0
--
--
Vitamin D3 (mcg) 0
0.17
0
Vitamin D (IU)
(%DV)		 0
(0%)		 6.8
(1%)		 2.4
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0.68
(1%)		 0.24
(0%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) 0
2.4
--
  Other
Food # 1 2 3
Weight (g) 170 28 244
Water (g) 144.7
10.4
219.4
Ash (g) 1
1
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 9
4.69
0.21
  Carbohydrates
Food # 1 2 3
Weight (g) 170 28 244
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0
0
Glucose (Dextrose) (g) 0
0.07
0
Fructose (g) 0
0
0
Lactose (g) 4.3
0.03
12.7
Maltose (g) 0
0
0
Galactose (g) 1.2
0.03
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 170 28 244
Monounsaturated Fats (g) 0.09
2.667
0.676
Polyunsaturated Fats (g) 0.02
0.268
0.085
Omega 3s (g)
(%AI)		 0.002
(0%)		 0.032
(2%)		 0.01
(1%)
Omega 6s (g)
(%AI)		 0.017
(0%)		 0.238
(1%)		 0.073
(0%)
Omega 3 to Omega 6 Ratio 0.1
0.14
0.13
Omega 6 to Omega 3 Ratio 10
7.34
7.5
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.002
(0%)		 0.031
(2%)		 0.01
(1%)
Eicosapentaenoic Acid (EPA) (g) 0
0.003
0
Docosapentaenoic Acid (DPA) (g) 0
0.005
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.017
0.225
0.066
gamma-Linolenic Acid (GLA) (g) 0
0.001
--
c-c-n6-Eicosadienoic Acid (g) 0
0.002
--
DHG-linolenic acid (DGLA) (g) 0
0.01
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.18
0.059
Caproic (6:0) (g) 0.005
0.153
0.044
Caprylic Acid (8:0) (g) 0.007
0.096
0.032
Capric Acid (10:0) (g) 0.022
0.233
0.066
Lauric Acid (12:0) (g) 0.01
0.266
0.071
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.026
0.853
0.222
Pentadecanoic Acid (15:0) (g) 0.005
0.09
0.024
Palmitic Acid (16:0) (g) 0.083
2.449
0.7
Margaric Acid (17:0) (g) 0.005
0.054
0.015
Stearic Acid (18:0) (g) 0.036
0.964
0.307
Arachidic Acid (20:0) (g) 0
0.014
0.005
Behenic Acid (22:0) (g) 0
0.004
--
Lignoceric Acid (24:0) (g) 0
0.002
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.002
0.084
0.017
Pentadecenoic Acid (15:1) (g) 0
0
0.005
Palmitoleic Acid (16:1) (g) 0.003
0.143
0.041
cis-Palmitoleic Acid (16:1 cis) (g) 0.003
0.114
0.041
Heptadecenoic Acid (17:1) (g) 0
0.017
0.005
Oleic Acid (18:1) (g) 0.083
2.102
0.61
c-Oleic Acid (18:1 cis) (g) 0.073
1.871
0.52
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.003
0.018
0
Docosenoic Acid (22:1) (g) 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) 0.017
0.333
0.073
Conjugated Linoleic Acid (CLAs) (g) 0
0.047
--
Octadecadienoic Acid (mixed) (g) --
--
0.007
Octadecatrienoic (undiff) (g) 0.002
0.032
0.01
Octadecatrienoic Acid (mixed) (g) 0
0.001
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0.011
--
Eicosatetraenoic Acid 20:4 (g) 0
0.015
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
0.003
--
Trans Fats  
t-Polyenoic Fats (g) 0
--
--
t-Monoenoic Fats (g) 0.01
--
--
t-Palmitoleic Acid (16:1 t) (g) 0
0.029
--
t-Oleic Acid (18:1 t) (g) 0.01
0.232
0.09
t-Docosenoic Acid (22:1 t) (g) 0
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0
0.061
--
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
Weight (g) 170 28 244
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 155
(22%)		 246
(35%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 343
(24%)		 425
(30%)
Leucine (mg)
(%RDI)		 --
(--%)		 551
(20%)		 778
(29%)
Lysine (mg)
(%RDI)		 --
(--%)		 291
(14%)		 688
(33%)
Methionine (mg)
(%RDI)		 --
(--%)		 155
(21%)		 215
(29%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 305
(35%)		 425
(49%)
Threonine (mg)
(%RDI)		 --
(--%)		 296
(28%)		 349
(33%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 155
(55%)		 105
(37%)
Valine (mg)
(%RDI)		 --
(--%)		 399
(22%)		 537
(29%)
Conditional  
Arginine (mg) --
155
234
Cystine (mg)
(%RDI)		 --
(--%)		 35
(12%)		 49
(17%)
Glycine (mg) --
155
163
Proline (mg) --
709
810
Tyrosine (mg)
(%RDI)		 --
(--%)		 315
(36%)		 415
(47%)
Non-Essential  
Alanine (mg) --
213
278
Aspartic acid (mg) --
492
703
Betaine (mg) 1
0.2
1
Glutamic acid (mg) --
1345
1845
Hydroxyproline (mg) --
--
0
Serine (mg) --
222
495
Data Source
Non Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Cheddar Cheese
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Milk, fluid, 1% fat, without added vitamin A and vitamin D
USDA Food Data Central Standard Release