Nutrition Comparison Tool
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Low Fat Greek Yogurt
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Hard Boiled Eggs
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 4% DV 73 calories
  • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 2% DV 1.9g
  • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 1% DV 3.9g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 20% DV 10g
  • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 3% DV 10mg
  • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 6% DV 1.2g
  • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 7% DV 3.6g
  • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 0% DV 0.04mg
  • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 9% DV 115mg
  • Hard Boiled Eggs 1 large (x1) 2% DV 25mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Low Fat Greek Yogurt 100 grams (x1) 3% DV 141mg
  • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
Comparison Table

Table Legend

  1. Low Fat Greek Yogurt
  2. Hard Boiled Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 50
Calories
(%DV)		 73
(4%)		 78
(4%)
Fat (g)
(%DV)		 1.9
(2%)		 5.3
(7%)
Protein (g)
(%DV)		 10
(20%)		 6.3
(13%)
Carbohydrate (g)
(%DV)		 3.9
(1%)		 0.56
(0%)
Sugars (g)
(%DV)		 3.6
(7%)		 0.56
(1%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 10
(3%)		 186.5
(62%)
Saturated Fats (g)
(%DV)		 1.2
(6%)		 1.6
(8%)
Net-Carbs (g) 3.9
0.56
Trans Fatty Acids (g) 0.06
--
  Minerals
Food # 1 2
Weight (g) 100 50
Calcium (mg)
(%DV)		 115
(9%)		 25
(2%)
Iron, Fe (mg)
(%DV)		 0.04
(0%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 141
(3%)		 63
(1%)
Magnesium (mg)
(%DV)		 11
(3%)		 5
(1%)
Phosphorus, P (mg)
(%DV)		 137
(11%)		 86
(7%)
Sodium (mg)
(%DV)		 34
(1%)		 62
(3%)
Zinc, Zn (mg)
(%DV)		 0.6
(5%)		 0.53
(5%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 12.4
(23%)		 15.4
(28%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 2.4
(0%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
30.5
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 50
Vitamin A, RAE (mcg)
(%DV)		 90
(10%)		 74.5
(8%)
Vitamin C (mg)
(%DV)		 0.8
(1%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(4%)		 0.03
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.23
(18%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.47
(9%)		 0.7
(14%)
Vitamin B6 (mg)
(%DV)		 0.06
(3%)		 0.06
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 12
(3%)		 22
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 12
(3%)		 22
(6%)
Folate DFE (mcg)
(%)		 12
(3%)		 22
(6%)
Choline (mg)
(%DV)		 15.2
(3%)		 146.9
(27%)
Vitamin B12 (mcg)
(%DV)		 0.52
(22%)		 0.56
(23%)
Retinol (mcg) 90
74
Carotene, beta (mcg)
(%RDA)		 6
(0%)		 5.5
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 5
(0%)
Vitamin A, IU (IU) 309 260
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1
176.5
Vitamin E (mg)
(%DV)		 0.04
(0%)		 0.52
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 1.1
(6%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
1.1
Vitamin D (IU)
(%DV)		 0
(0%)		 43.5
(5%)
Vitamin K (mcg)
(%DV)		 0.2
(0%)		 0.15
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 50
Water (g) 83.6
37.3
Ash (g) 0.63
0.54
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 5.19
4.48
  Carbohydrates
Food # 1 2
Weight (g) 100 50
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0
--
Glucose (Dextrose) (g) 0
--
Fructose (g) 0
--
Lactose (g) 2.9
--
Maltose (g) 0
--
Galactose (g) 0.64
--
Starch (g) 0
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 50
Monounsaturated Fats (g) 0.486
2.039
Polyunsaturated Fats (g) 0.076
0.707
Omega 3s (g)
(%AI)		 0.007
(0%)		 0.018
(1%)
Omega 6s (g)
(%AI)		 0.065
(0%)		 0.594
(3%)
Omega 3 to Omega 6 Ratio 0.11
0.03
Omega 6 to Omega 3 Ratio 9.29
33.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.007
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.003
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0.019
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.048
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0
--
DHG-linolenic acid (DGLA) (g) 0.002
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0.047
0
Caproic (6:0) (g) 0.035
0
Caprylic Acid (8:0) (g) 0.024
0.002
Capric Acid (10:0) (g) 0.067
0.002
Lauric Acid (12:0) (g) 0.062
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.194
0.018
Pentadecanoic Acid (15:0) (g) 0.021
--
Palmitic Acid (16:0) (g) 0.57
1.175
Margaric Acid (17:0) (g) 0.012
--
Stearic Acid (18:0) (g) 0.195
0.414
Arachidic Acid (20:0) (g) 0.003
--
Behenic Acid (22:0) (g) 0
--
Lignoceric Acid (24:0) (g) 0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.021
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.031
0.155
cis-Palmitoleic Acid (16:1 cis) (g) 0.026
--
Heptadecenoic Acid (17:1) (g) 0.003
--
Oleic Acid (18:1) (g) 0.427
1.863
c-Oleic Acid (18:1 cis) (g) 0.381
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.004
0.015
Docosenoic Acid (22:1) (g) 0
0.002
c-Docosenoic Acid (22:1 c) (g) 0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.065
0.594
Conjugated Linoleic Acid (CLAs) (g) 0.008
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.007
0.018
Octadecatrienoic Acid (mixed) (g) 0
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0.002
--
Eicosatetraenoic Acid 20:4 (g) 0.002
0.075
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0
--
Trans Fats  
t-Polyenoic Fats (g) 0.009
--
t-Monoenoic Fats (g) 0.051
--
t-Palmitoleic Acid (16:1 t) (g) 0.005
--
t-Oleic Acid (18:1 t) (g) 0.046
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.009
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 50
Essential  
Histidine (mg)
(%RDI)		 130
(19%)		 149
(21%)
Isoleucine (mg)
(%RDI)		 286
(20%)		 343
(25%)
Leucine (mg)
(%RDI)		 529
(19%)		 538
(20%)
Lysine (mg)
(%RDI)		 471
(22%)		 452
(22%)
Methionine (mg)
(%RDI)		 155
(21%)		 196
(27%)
Phenylalanine (mg)
(%RDI)		 286
(33%)		 334
(38%)
Threonine (mg)
(%RDI)		 216
(21%)		 302
(29%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 77
(27%)
Valine (mg)
(%RDI)		 434
(24%)		 384
(21%)
Conditional  
Arginine (mg) 158
378
Cystine (mg)
(%RDI)		 48
(17%)		 146
(51%)
Glycine (mg) 127
212
Proline (mg) 622
251
Tyrosine (mg)
(%RDI)		 265
(30%)		 257
(29%)
Non-Essential  
Alanine (mg) 225
350
Aspartic acid (mg) 416
632
Betaine (mg) --
0.3
Glutamic acid (mg) 1028
822
Hydroxyproline (mg) --
--
Serine (mg) 325
468
Data Source
Low Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)
Hard Boiled Eggs
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.