Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Grated Parmesan
      ×
      Tomatoes
      ×
      Romaine Lettuce
      ×
      Cooked Lean Chicken Breast
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 6% DV 119 calories
      • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 27 calories
      • Romaine Lettuce 1 cup shredded (x2) 1% DV 16 calories
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 13% DV 267 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 10% DV 7.9g
      • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0.3g
      • Romaine Lettuce 1 cup shredded (x2) 0% DV 0.28g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 7% DV 5.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 1% DV 4g
      • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 5.8g
      • Romaine Lettuce 1 cup shredded (x2) 1% DV 3.1g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 16% DV 8.1g
      • Tomatoes 1 cup cherry tomatoes (x1) 3% DV 1.3g
      • Romaine Lettuce 1 cup shredded (x2) 2% DV 1.2g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 109% DV 54.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 8% DV 24.4mg
      • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0mg
      • Romaine Lettuce 1 cup shredded (x2) 0% DV 0mg
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 66% DV 197.2mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 22% DV 4.4g
      • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0.04g
      • Romaine Lettuce 1 cup shredded (x2) 0% DV 0.04g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 9% DV 1.7g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 0% DV 0g
      • Tomatoes 1 cup cherry tomatoes (x1) 6% DV 1.8g
      • Romaine Lettuce 1 cup shredded (x2) 7% DV 2g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 0% DV 0.02g
      • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 3.9g
      • Romaine Lettuce 1 cup shredded (x2) 2% DV 1.1g
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 1% DV 0.14mg
      • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 0.4mg
      • Romaine Lettuce 1 cup shredded (x2) 5% DV 0.91mg
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 5% DV 0.83mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 19% DV 242.3mg
      • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 14.9mg
      • Romaine Lettuce 1 cup shredded (x2) 2% DV 31mg
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 1% DV 10.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Grated Parmesan 1 oz (x1) 1% DV 51.1mg
      • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 353.1mg
      • Romaine Lettuce 1 cup shredded (x2) 5% DV 232.2mg
      • Cooked Lean Chicken Breast 6oz chicken breast (x1) 12% DV 583.1mg
      Comparison Table

      Table Legend

      1. Grated Parmesan
      2. Tomatoes
      3. Romaine Lettuce
      4. Cooked Lean Chicken Breast
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Calories
      (%DV)      		 119
      (6%)      		 27
      (1%)      		 16
      (1%)      		 267
      (13%)
      Fat (g)
      (%DV)      		 7.9
      (10%)      		 0.3
      (0%)      		 0.28
      (0%)      		 5.5
      (7%)
      Protein (g)
      (%DV)      		 8.1
      (16%)      		 1.3
      (3%)      		 1.2
      (2%)      		 54.5
      (109%)
      Carbohydrate (g)
      (%DV)      		 4
      (1%)      		 5.8
      (2%)      		 3.1
      (1%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0.02
      (0%)      		 3.9
      (8%)      		 1.1
      (2%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 1.8
      (6%)      		 2
      (7%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 24.4
      (8%)      		 0
      (0%)      		 0
      (0%)      		 197.2
      (66%)
      Saturated Fats (g)
      (%DV)      		 4.4
      (22%)      		 0.04
      (0%)      		 0.04
      (0%)      		 1.7
      (9%)
      Net-Carbs (g) 4
      		4
      		1.1
      		0
      Trans Fatty Acids (g) 0.25
      		0
      		0
      		0.02
        Minerals
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Calcium (mg)
      (%DV)      		 242.3
      (19%)      		 14.9
      (1%)      		 31
      (2%)      		 10.2
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.14
      (1%)      		 0.4
      (2%)      		 0.91
      (5%)      		 0.83
      (5%)
      Potassium, K (mg)
      (%DV)      		 51.1
      (1%)      		 353.1
      (8%)      		 232.2
      (5%)      		 583.1
      (12%)
      Magnesium (mg)
      (%DV)      		 9.7
      (2%)      		 16.4
      (4%)      		 13.2
      (3%)      		 54.4
      (13%)
      Phosphorus, P (mg)
      (%DV)      		 178.1
      (14%)      		 35.8
      (3%)      		 28.2
      (2%)      		 409.7
      (33%)
      Sodium (mg)
      (%DV)      		 512.3
      (21%)      		 7.5
      (0%)      		 7.5
      (0%)      		 79.9
      (3%)
      Zinc, Zn (mg)
      (%DV)      		 1.2
      (11%)      		 0.25
      (2%)      		 0.22
      (2%)      		 1.6
      (15%)
      Copper, Cu (mg)
      (%DV)      		 0.01
      (1%)      		 0.09
      (10%)      		 0.05
      (5%)      		 0.07
      (8%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.17
      (7%)      		 0.15
      (6%)      		 0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 9.8
      (18%)      		 0
      (0%)      		 0.38
      (1%)      		 54.2
      (99%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 3.4
      (0%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      		--
      Chromium (mcg) --
      		--
      		--
      		--
        Vitamins
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Vitamin A, RAE (mcg)
      (%DV)      		 74.4
      (8%)      		 62.6
      (7%)      		 409.8
      (46%)      		 17
      (2%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 20.4
      (23%)      		 3.8
      (4%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.01
      (1%)      		 0.06
      (5%)      		 0.07
      (6%)      		 0.17
      (14%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.1
      (8%)      		 0.03
      (2%)      		 0.06
      (5%)      		 0.32
      (24%)
      Niacin (B3) (mg)
      (%DV)      		 0.02
      (0%)      		 0.89
      (6%)      		 0.29
      (2%)      		 16.1
      (100%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.13
      (3%)      		 0.13
      (3%)      		 0.13
      (3%)      		 2.7
      (54%)
      Vitamin B6 (mg)
      (%DV)      		 0.02
      (1%)      		 0.12
      (7%)      		 0.07
      (4%)      		 1.6
      (92%)
      Biotin (mcg) --
      		--
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 1.7
      (0%)      		 22.4
      (6%)      		 127.8
      (32%)      		 --
      (--%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Food Folate (mcg)
      (%)      		 1.7
      (0%)      		 22.4
      (6%)      		 127.8
      (32%)      		 --
      (--%)
      Folate DFE (mcg)
      (%)      		 1.7
      (0%)      		 22.4
      (6%)      		 127.8
      (32%)      		 --
      (--%)
      Choline (mg)
      (%DV)      		 4
      (1%)      		 10
      (2%)      		 9.3
      (2%)      		 198.9
      (36%)
      Vitamin B12 (mcg)
      (%DV)      		 0.4
      (17%)      		 0
      (0%)      		 0
      (0%)      		 0.34
      (14%)
      Retinol (mcg) 72.4
      		0
      		0
      		17
      Carotene, beta (mcg)
      (%RDA)      		 20.7
      (0%)      		 669
      (6%)      		 4912.4
      (45%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 150.5
      (1%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 276.6 1241.2 8187.4 56.1
      Lycopene (mcg) 0
      		3833.8
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		183.3
      		2173.3
      		0
      Vitamin E (mg)
      (%DV)      		 0.15
      (1%)      		 0.8
      (5%)      		 0.12
      (1%)      		 0.56
      (4%)
      Vitamin D (mcg)
      (%DV)      		 0.14
      (1%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      		--
      Vitamin D3 (mcg) 0.14
      		--
      		--
      		0
      Vitamin D (IU)
      (%DV)      		 6
      (1%)      		 0
      (0%)      		 0
      (0%)      		 1.7
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.48
      (0%)      		 11.8
      (10%)      		 96.4
      (80%)      		 7.3
      (6%)
      Vitamin K1 (mcg) 0
      		0
      		0
      		--
      Menaquinone-4 (K2) (mcg) 2
      		--
      		--
      		--
        Other
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Water (g) 6.4
      		140.8
      		88.9
      		111
      Ash (g) 2
      		0.75
      		0.55
      		2
      Alcohol (g) 0
      		0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      		0
      PRAL score 6.06
      		-6.11
      		-4.04
      		28
        Carbohydrates
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Soluble Fiber (g) --
      		--
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		0
      		0
      		--
      Glucose (Dextrose) (g) 0
      		1.9
      		0.37
      		--
      Fructose (g) 0
      		2
      		0.75
      		--
      Lactose (g) 0
      		0
      		0
      		--
      Maltose (g) 0
      		0
      		0
      		--
      Galactose (g) 0.02
      		0
      		0
      		--
      Starch (g) --
      		0
      		0
      		--
      Carbohydrate, other (g) --
      		--
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
      		--
        Fats
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Monounsaturated Fats (g) 2.025
      		0.046
      		0.011
      		2.168
      Polyunsaturated Fats (g) 0.394
      		0.124
      		0.15
      		1.345
      Omega 3s (g)
      (%AI)      		 0.03
      (2%)      		 0.004
      (0%)      		 0.106
      (7%)      		 0.044
      (3%)
      Omega 6s (g)
      (%AI)      		 0.257
      (2%)      		 0.119
      (1%)      		 0.044
      (0%)      		 1.071
      (6%)
      Omega 3 to Omega 6 Ratio 0.12
      		0.04
      		2.4
      		0.04
      Omega 6 to Omega 3 Ratio 8.53
      		26.67
      		0.42
      		24.23
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.029
      (2%)      		 --
      (--%)      		 --
      (--%)      		 0.044
      (3%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      		0.007
      Docosapentaenoic Acid (DPA) (g) 0.004
      		0
      		0
      		0.017
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      		0.012
      n-3-Eicosatrienoic Acid (20:3) (g) 0.001
      		--
      		--
      		0.002
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.247
      		--
      		--
      		1.017
      gamma-Linolenic Acid (GLA) (g) 0.001
      		--
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) 0.002
      		--
      		--
      		0.019
      DHG-linolenic acid (DGLA) (g) 0.007
      		--
      		--
      		0.036
      Arachidonic acid (AA) (g) --
      		--
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.14
      		0
      		0
      		0
      Caproic (6:0) (g) 0.12
      		0
      		0
      		0
      Caprylic Acid (8:0) (g) 0.075
      		0
      		0
      		0
      Capric Acid (10:0) (g) 0.179
      		0
      		0
      		0.026
      Lauric Acid (12:0) (g) 0.206
      		0
      		0
      		0.009
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      		--
      Myristic Acid (14:0) (g) 0.663
      		0
      		0
      		0.032
      Pentadecanoic Acid (15:0) (g) 0.068
      		--
      		--
      		0.007
      Palmitic Acid (16:0) (g) 2.125
      		0.03
      		0.033
      		1.268
      Margaric Acid (17:0) (g) 0.042
      		--
      		--
      		0.007
      Stearic Acid (18:0) (g) 0.728
      		0.012
      		0.005
      		0.359
      Arachidic Acid (20:0) (g) 0.013
      		--
      		--
      		0.003
      Behenic Acid (22:0) (g) 0.003
      		--
      		--
      		0.009
      Lignoceric Acid (24:0) (g) 0.003
      		--
      		--
      		0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.065
      		--
      		--
      		0.009
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.104
      		0.001
      		0.003
      		0.264
      cis-Palmitoleic Acid (16:1 cis) (g) 0.082
      		--
      		--
      		0.264
      Heptadecenoic Acid (17:1) (g) 0.013
      		--
      		--
      		0.003
      Oleic Acid (18:1) (g) 1.829
      		0.045
      		0.008
      		1.863
      c-Oleic Acid (18:1 cis) (g) 1.651
      		--
      		--
      		1.844
      c-Vaccenic acid (g) --
      		--
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.014
      		0
      		0
      		0.031
      Docosenoic Acid (22:1) (g) 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) 0.334
      		0.119
      		0.044
      		1.022
      Conjugated Linoleic Acid (CLAs) (g) 0.039
      		--
      		--
      		0.002
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.03
      		0.004
      		0.106
      		0.044
      Octadecatrienoic Acid (mixed) (g) 0.001
      		--
      		--
      		0
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.008
      		--
      		--
      		0.037
      Eicosatetraenoic Acid 20:4 (g) 0.011
      		0
      		0
      		0.146
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      		--
      22:4 (g) 0.002
      		--
      		--
      		0.039
      Trans Fats  
      t-Polyenoic Fats (g) 0.049
      		--
      		--
      		0.003
      t-Monoenoic Fats (g) 0.2
      		--
      		--
      		0.019
      t-Palmitoleic Acid (16:1 t) (g) 0.022
      		--
      		--
      		0
      t-Oleic Acid (18:1 t) (g) 0.178
      		--
      		--
      		0.019
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      		0
      t-Octadecadienoic Acid (18:2 t) (g) 0.048
      		--
      		--
      		0.003
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		0.01
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      		--
      Campesterol (g) --
      		--
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      		--
      Amino Acids
      Food # 1 2 3 4
      Weight (g) 28 149 94 170
      Essential  
      Histidine (mg)
      (%RDI)      		 229
      (33%)      		 21
      (3%)      		 20
      (3%)      		 2032
      (290%)
      Isoleucine (mg)
      (%RDI)      		 413
      (30%)      		 27
      (2%)      		 42
      (3%)      		 2674
      (191%)
      Leucine (mg)
      (%RDI)      		 780
      (29%)      		 37
      (1%)      		 71
      (3%)      		 4508
      (165%)
      Lysine (mg)
      (%RDI)      		 625
      (30%)      		 40
      (2%)      		 60
      (3%)      		 5241
      (250%)
      Methionine (mg)
      (%RDI)      		 213
      (29%)      		 9
      (1%)      		 14
      (2%)      		 1418
      (195%)
      Phenylalanine (mg)
      (%RDI)      		 437
      (50%)      		 40
      (5%)      		 61
      (7%)      		 2200
      (251%)
      Threonine (mg)
      (%RDI)      		 305
      (29%)      		 40
      (4%)      		 40
      (4%)      		 2445
      (233%)
      Tryptophan (mg)
      (%RDI)      		 109
      (39%)      		 9
      (3%)      		 9
      (3%)      		 687
      (245%)
      Valine (mg)
      (%RDI)      		 530
      (29%)      		 27
      (1%)      		 52
      (3%)      		 2822
      (155%)
      Conditional  
      Arginine (mg) 329
      		31
      		51
      		3686
      Cystine (mg)
      (%RDI)      		 26
      (9%)      		 13
      (5%)      		 6
      (2%)      		 571
      (199%)
      Glycine (mg) 159
      		28
      		46
      		2412
      Proline (mg) 970
      		22
      		42
      		1732
      Tyrosine (mg)
      (%RDI)      		 488
      (56%)      		 21
      (2%)      		 24
      (3%)      		 1964
      (224%)
      Non-Essential  
      Alanine (mg) 244
      		40
      		53
      		3182
      Aspartic acid (mg) 561
      		201
      		131
      		5126
      Betaine (mg) 0.06
      		0.15
      		0.09
      		17
      Glutamic acid (mg) 1825
      		642
      		167
      		8073
      Hydroxyproline (mg) --
      		--
      		--
      		--
      Serine (mg) 481
      		39
      		47
      		2077
      Data Source
      Grated Parmesan
      USDA Food Data Central Standard Release (Common)
      Tomatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Romaine Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Lean Chicken Breast
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.