Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Swiss Cheese
      ×
      Soft Tofu
      ×
      Skim Milk
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 6% DV 112 calories
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
      • Skim Milk 16oz glass (x1) 8% DV 167 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 11% DV 8.8g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
      • Skim Milk 16oz glass (x1) 1% DV 0.39g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0.41g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 1.4g
      • Skim Milk 16oz glass (x1) 9% DV 24.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 15% DV 7.7g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
      • Skim Milk 16oz glass (x1) 33% DV 16.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 9% DV 26.4mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
      • Skim Milk 16oz glass (x1) 3% DV 9.8mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 26% DV 5.2g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 0.64g
      • Skim Milk 16oz glass (x1) 1% DV 0.27g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 0.24g
      • Skim Milk 16oz glass (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0g
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.84g
      • Skim Milk 16oz glass (x1) 50% DV 24.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 0.04mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
      • Skim Milk 16oz glass (x1) 1% DV 0.15mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 19% DV 252.8mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
      • Skim Milk 16oz glass (x1) 46% DV 597.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Swiss Cheese 1 oz (x1) 0% DV 20.4mg
      • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
      • Skim Milk 16oz glass (x1) 16% DV 764.4mg
      Comparison Table

      Table Legend

      1. Swiss Cheese
      2. Soft Tofu
      3. Skim Milk
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 120 490
      Calories
      (%DV)      		 112
      (6%)      		 73
      (4%)      		 167
      (8%)
      Fat (g)
      (%DV)      		 8.8
      (11%)      		 4.4
      (6%)      		 0.39
      (1%)
      Protein (g)
      (%DV)      		 7.7
      (15%)      		 8.6
      (17%)      		 16.5
      (33%)
      Carbohydrate (g)
      (%DV)      		 0.41
      (0%)      		 1.4
      (1%)      		 24.3
      (9%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0.84
      (2%)      		 24.9
      (50%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0.24
      (1%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 26.4
      (9%)      		 0
      (0%)      		 9.8
      (3%)
      Saturated Fats (g)
      (%DV)      		 5.2
      (26%)      		 0.64
      (3%)      		 0.27
      (1%)
      Net-Carbs (g) 0.41
      		1.2
      		24.3
      Trans Fatty Acids (g) 0.28
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 120 490
      Calcium (mg)
      (%DV)      		 252.8
      (19%)      		 133.2
      (10%)      		 597.8
      (46%)
      Iron, Fe (mg)
      (%DV)      		 0.04
      (0%)      		 1.3
      (7%)      		 0.15
      (1%)
      Potassium, K (mg)
      (%DV)      		 20.4
      (0%)      		 144
      (3%)      		 764.4
      (16%)
      Magnesium (mg)
      (%DV)      		 9.4
      (2%)      		 32.4
      (8%)      		 53.9
      (13%)
      Phosphorus, P (mg)
      (%DV)      		 163
      (13%)      		 110.4
      (9%)      		 494.9
      (40%)
      Sodium (mg)
      (%DV)      		 53.1
      (2%)      		 9.6
      (0%)      		 205.8
      (9%)
      Zinc, Zn (mg)
      (%DV)      		 1.2
      (11%)      		 0.77
      (7%)      		 2.1
      (19%)
      Copper, Cu (mg)
      (%DV)      		 0.01
      (1%)      		 0.19
      (21%)      		 0.06
      (7%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 0.47
      (20%)      		 0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 8.5
      (15%)      		 10.7
      (19%)      		 15.2
      (28%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 15.2
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) 38.9
      		--
      		166.6
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 120 490
      Vitamin A, RAE (mcg)
      (%DV)      		 81.8
      (9%)      		 0
      (0%)      		 298.9
      (33%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.24
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0
      (0%)      		 0.06
      (5%)      		 0.22
      (18%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.09
      (7%)      		 0.04
      (3%)      		 0.89
      (69%)
      Niacin (B3) (mg)
      (%DV)      		 0.02
      (0%)      		 0.64
      (4%)      		 0.46
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.1
      (2%)      		 0.06
      (1%)      		 1.7
      (35%)
      Vitamin B6 (mg)
      (%DV)      		 0.02
      (1%)      		 0.06
      (4%)      		 0.18
      (11%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Folate DFE (mcg)
      (%)      		 2.8
      (1%)      		 52.8
      (13%)      		 24.5
      (6%)
      Choline (mg)
      (%DV)      		 3.9
      (1%)      		 32.9
      (6%)      		 76.4
      (14%)
      Vitamin B12 (mcg)
      (%DV)      		 0.87
      (36%)      		 0
      (0%)      		 2.5
      (102%)
      Retinol (mcg) 80.4
      		0
      		298.9
      Carotene, beta (mcg)
      (%RDA)      		 17.3
      (0%)      		 4.8
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0.28
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0.57
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 297.3 8.4 999.6
      Lycopene (mcg) 0.28
      		0
      		0
      Lut + Zeaxanthin (mcg) 2.3
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.17
      (1%)      		 0.01
      (0%)      		 0.05
      (0%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 5.9
      (29%)
      Vitamin D2 (mcg) 0
      		--
      		--
      Vitamin D3 (mcg) 0
      		--
      		5.9
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 230.3
      (29%)
      Vitamin K (mcg)
      (%DV)      		 0.4
      (0%)      		 2.4
      (2%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) 1.8
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 120 490
      Water (g) 10.7
      		104.7
      		445.1
      Ash (g) 0.84
      		0.84
      		4
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 5.82
      		2.68
      		1.08
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 120 490
      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) 0
      		--
      		24.9
      Maltose (g) 0
      		--
      		0
      Galactose (g) 0
      		--
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 120 490
      Monounsaturated Fats (g) 2.285
      		0.977
      		0.108
      Polyunsaturated Fats (g) 0.381
      		2.497
      		0.015
      Omega 3s (g)
      (%AI)      		 0.037
      (2%)      		 0.295
      (18%)      		 0.005
      (0%)
      Omega 6s (g)
      (%AI)      		 0.22
      (1%)      		 2.202
      (13%)      		 0.01
      (0%)
      Omega 3 to Omega 6 Ratio 0.17
      		0.13
      		0.5
      Omega 6 to Omega 3 Ratio 6.01
      		7.46
      		2
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.036
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.005
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0.001
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.208
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0.001
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.002
      		--
      		--
      DHG-linolenic acid (DGLA) (g) 0.009
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.193
      		0
      		0.02
      Caproic (6:0) (g) 0.154
      		0
      		0
      Caprylic Acid (8:0) (g) 0.093
      		0
      		0.005
      Capric Acid (10:0) (g) 0.218
      		0
      		0.01
      Lauric Acid (12:0) (g) 0.248
      		0
      		0.005
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.829
      		0.012
      		0.039
      Pentadecanoic Acid (15:0) (g) 0.087
      		--
      		--
      Palmitic Acid (16:0) (g) 2.374
      		0.469
      		0.123
      Margaric Acid (17:0) (g) 0.054
      		--
      		--
      Stearic Acid (18:0) (g) 0.908
      		0.158
      		0.044
      Arachidic Acid (20:0) (g) 0.012
      		--
      		--
      Behenic Acid (22:0) (g) 0.004
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.003
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.084
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.16
      		0.012
      		0.015
      cis-Palmitoleic Acid (16:1 cis) (g) 0.131
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.018
      		--
      		--
      Oleic Acid (18:1) (g) 2.005
      		0.965
      		0.088
      c-Oleic Acid (18:1 cis) (g) 1.809
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.017
      		0
      		0
      Docosenoic Acid (22:1) (g) 0.001
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) 0.001
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.308
      		2.202
      		0.01
      Conjugated Linoleic Acid (CLAs) (g) 0.046
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.037
      		0.295
      		0.005
      Octadecatrienoic Acid (mixed) (g) 0.001
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.01
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.013
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.002
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.055
      		--
      		--
      t-Monoenoic Fats (g) 0.225
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0.029
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.197
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.054
      		--
      		--
      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) 28 120 490
      Essential  
      Histidine (mg)
      (%RDI)      		 302
      (43%)      		 229
      (33%)      		 500
      (71%)
      Isoleucine (mg)
      (%RDI)      		 437
      (31%)      		 389
      (28%)      		 853
      (61%)
      Leucine (mg)
      (%RDI)      		 840
      (31%)      		 598
      (22%)      		 1563
      (57%)
      Lysine (mg)
      (%RDI)      		 734
      (35%)      		 517
      (25%)      		 1382
      (66%)
      Methionine (mg)
      (%RDI)      		 223
      (31%)      		 101
      (14%)      		 431
      (59%)
      Phenylalanine (mg)
      (%RDI)      		 472
      (54%)      		 383
      (44%)      		 858
      (98%)
      Threonine (mg)
      (%RDI)      		 295
      (28%)      		 322
      (31%)      		 706
      (67%)
      Tryptophan (mg)
      (%RDI)      		 114
      (41%)      		 122
      (44%)      		 211
      (75%)
      Valine (mg)
      (%RDI)      		 607
      (33%)      		 397
      (22%)      		 1083
      (60%)
      Conditional  
      Arginine (mg) 263
      		523
      		470
      Cystine (mg)
      (%RDI)      		 82
      (29%)      		 109
      (38%)      		 103
      (36%)
      Glycine (mg) 144
      		307
      		328
      Proline (mg) 1048
      		424
      		1627
      Tyrosine (mg)
      (%RDI)      		 481
      (55%)      		 263
      (30%)      		 833
      (95%)
      Non-Essential  
      Alanine (mg) 260
      		322
      		559
      Aspartic acid (mg) 446
      		869
      		1411
      Betaine (mg) 0.03
      		0.48
      		9
      Glutamic acid (mg) 1620
      		1360
      		3709
      Hydroxyproline (mg) --
      		--
      		0
      Serine (mg) 466
      		371
      		995
      Data Source
      Swiss Cheese
      USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
      Soft Tofu
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Skim Milk
      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.