Nutrition Comparison Tool
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Avocados
×
Soft Goat Cheese
×
Cooked Lentils (Boiled) (Mature Seeds)
×
Raw Pistachio Nuts
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 8% DV 160 calories
  • Soft Goat Cheese 100 grams (x1) 13% DV 264 calories
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 6% DV 116 calories
  • Raw Pistachio Nuts 100 grams (x1) 28% DV 560 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 19% DV 14.7g
  • Soft Goat Cheese 100 grams (x1) 27% DV 21.1g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0.38g
  • Raw Pistachio Nuts 100 grams (x1) 58% DV 45.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 3% DV 8.5g
  • Soft Goat Cheese 100 grams (x1) 0% DV 0g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 7% DV 20.1g
  • Raw Pistachio Nuts 100 grams (x1) 10% DV 27.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 4% DV 2g
  • Soft Goat Cheese 100 grams (x1) 37% DV 18.5g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 18% DV 9g
  • Raw Pistachio Nuts 100 grams (x1) 40% DV 20.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 0% DV 0mg
  • Soft Goat Cheese 100 grams (x1) 15% DV 46mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0mg
  • Raw Pistachio Nuts 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 11% DV 2.1g
  • Soft Goat Cheese 100 grams (x1) 73% DV 14.6g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0.05g
  • Raw Pistachio Nuts 100 grams (x1) 30% DV 5.9g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 24% DV 6.7g
  • Soft Goat Cheese 100 grams (x1) 0% DV 0g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 28% DV 7.9g
  • Raw Pistachio Nuts 100 grams (x1) 38% DV 10.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 1% DV 0.66g
  • Soft Goat Cheese 100 grams (x1) 0% DV 0g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 4% DV 1.8g
  • Raw Pistachio Nuts 100 grams (x1) 15% DV 7.7g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 3% DV 0.55mg
  • Soft Goat Cheese 100 grams (x1) 11% DV 1.9mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 19% DV 3.3mg
  • Raw Pistachio Nuts 100 grams (x1) 22% DV 3.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 1% DV 12mg
  • Soft Goat Cheese 100 grams (x1) 11% DV 140mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 1% DV 19mg
  • Raw Pistachio Nuts 100 grams (x1) 8% DV 105mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Avocados 100 grams (x1) 10% DV 485mg
  • Soft Goat Cheese 100 grams (x1) 1% DV 26mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 8% DV 369mg
  • Raw Pistachio Nuts 100 grams (x1) 22% DV 1025mg
Comparison Table

Table Legend

  1. Avocados
  2. Soft Goat Cheese
  3. Cooked Lentils (Boiled) (Mature Seeds)
  4. Raw Pistachio Nuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 100 100 100 100
Calories
(%DV)		 160
(8%)		 264
(13%)		 116
(6%)		 560
(28%)
Fat (g)
(%DV)		 14.7
(19%)		 21.1
(27%)		 0.38
(0%)		 45.3
(58%)
Protein (g)
(%DV)		 2
(4%)		 18.5
(37%)		 9
(18%)		 20.2
(40%)
Carbohydrate (g)
(%DV)		 8.5
(3%)		 0
(0%)		 20.1
(7%)		 27.2
(10%)
Sugars (g)
(%DV)		 0.66
(1%)		 0
(0%)		 1.8
(4%)		 7.7
(15%)
Fiber (g)
(%DV)		 6.7
(24%)		 0
(0%)		 7.9
(28%)		 10.6
(38%)
Cholesterol (mg)
(%DV)		 0
(0%)		 46
(15%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.1
(11%)		 14.6
(73%)		 0.05
(0%)		 5.9
(30%)
Net-Carbs (g) 1.8
0
12.2
16.6
Trans Fatty Acids (g) 0
--
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 100 100 100 100
Calcium (mg)
(%DV)		 12
(1%)		 140
(11%)		 19
(1%)		 105
(8%)
Iron, Fe (mg)
(%DV)		 0.55
(3%)		 1.9
(11%)		 3.3
(19%)		 3.9
(22%)
Potassium, K (mg)
(%DV)		 485
(10%)		 26
(1%)		 369
(8%)		 1025
(22%)
Magnesium (mg)
(%DV)		 29
(7%)		 16
(4%)		 36
(9%)		 121
(29%)
Phosphorus, P (mg)
(%DV)		 52
(4%)		 256
(20%)		 180
(14%)		 490
(39%)
Sodium (mg)
(%DV)		 7
(0%)		 459
(19%)		 2
(0%)		 1
(0%)
Zinc, Zn (mg)
(%DV)		 0.64
(6%)		 0.92
(8%)		 1.3
(12%)		 2.2
(20%)
Copper, Cu (mg)
(%DV)		 0.19
(21%)		 0.73
(81%)		 0.25
(28%)		 1.3
(144%)
Manganese (mg)
(%DV)		 0.14
(6%)		 0.1
(4%)		 0.49
(21%)		 1.2
(52%)
Selenium, Se (mcg)
(%DV)		 0.4
(1%)		 2.8
(5%)		 2.8
(5%)		 7
(13%)
Fluoride, F (mcg)
(%AI)		 7
(0%)		 --
(--%)		 --
(--%)		 3.4
(0%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) 0.2
--
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 100 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 7
(1%)		 288
(32%)		 0
(0%)		 26
(3%)
Vitamin C (mg)
(%DV)		 10
(11%)		 0
(0%)		 1.5
(2%)		 5.6
(6%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.07
(6%)		 0.17
(14%)		 0.87
(73%)
Riboflavin (B2) (mg)
(%DV)		 0.13
(10%)		 0.38
(29%)		 0.07
(6%)		 0.16
(12%)
Niacin (B3) (mg)
(%DV)		 1.7
(11%)		 0.43
(3%)		 1.1
(7%)		 1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)		 1.4
(28%)		 0.68
(14%)		 0.64
(13%)		 0.52
(10%)
Vitamin B6 (mg)
(%DV)		 0.26
(15%)		 0.25
(15%)		 0.18
(10%)		 1.7
(100%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 81
(20%)		 12
(3%)		 181
(45%)		 51
(13%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 81
(20%)		 12
(3%)		 181
(45%)		 51
(13%)
Folate DFE (mcg)
(%)		 81
(20%)		 12
(3%)		 181
(45%)		 51
(13%)
Choline (mg)
(%DV)		 14.2
(3%)		 15.4
(3%)		 32.7
(6%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.19
(8%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
283
0
0
Carotene, beta (mcg)
(%RDA)		 62
(1%)		 54
(1%)		 5
(0%)		 305
(3%)
Carotene, alpha (mcg)
(%RDA)		 24
(0%)		 0
(0%)		 0
(0%)		 10
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 28
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 146 1033 8 516
Lycopene (mcg) 0
0
0
--
Lut + Zeaxanthin (mcg) 271
0
0
2903
Vitamin E (mg)
(%DV)		 2.1
(14%)		 0.18
(1%)		 0.11
(1%)		 2.9
(19%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0.4
(2%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
0.4
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 15
(2%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 21
(18%)		 1.8
(2%)		 1.7
(1%)		 --
(--%)
Vitamin K1 (mcg) 0
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 100 100 100 100
Water (g) 73.2
60.8
69.6
4.4
Ash (g) 2
2
0.83
3
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score -8.25
15.76
2.1
1.83
  Carbohydrates
Food # 1 2 3 4
Weight (g) 100 100 100 100
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.06
--
--
6.9
Glucose (Dextrose) (g) 0.37
--
--
0.32
Fructose (g) 0.12
--
--
0.24
Lactose (g) 0
--
--
0
Maltose (g) 0
--
--
0.17
Galactose (g) 0.1
--
--
--
Starch (g) 0.11
--
--
1.7
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 100 100 100 100
Monounsaturated Fats (g) 9.799
4.807
0.064
23.257
Polyunsaturated Fats (g) 1.816
0.501
0.175
14.38
Omega 3s (g)
(%AI)		 0.125
(8%)		 0
(0%)		 0.037
(2%)		 0.289
(18%)
Omega 6s (g)
(%AI)		 1.674
(10%)		 0.501
(3%)		 0.137
(1%)		 14.091
(83%)
Omega 3 to Omega 6 Ratio 0.07
0
0.27
0.02
Omega 6 to Omega 3 Ratio 13.39
--
3.7
48.76
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.111
(7%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
14.091
gamma-Linolenic Acid (GLA) (g) 0.015
--
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
1.057
0
0
Caproic (6:0) (g) 0
0.463
0
0.012
Caprylic Acid (8:0) (g) 0.001
0.569
0
0
Capric Acid (10:0) (g) 0
2.033
0
0.004
Lauric Acid (12:0) (g) 0
0.931
0
0
Tridecanoic Acid (13:0) (g) --
--
--
0
Myristic Acid (14:0) (g) 0
2.137
0.001
0.019
Pentadecanoic Acid (15:0) (g) 0
--
--
0
Palmitic Acid (16:0) (g) 2.075
5.515
0.045
5.265
Margaric Acid (17:0) (g) 0
--
--
0.009
Stearic Acid (18:0) (g) 0.049
1.87
0.005
0.478
Arachidic Acid (20:0) (g) 0
--
--
0.046
Behenic Acid (22:0) (g) 0
--
--
0.04
Lignoceric Acid (24:0) (g) 0
--
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
0
Pentadecenoic Acid (15:1) (g) 0
--
--
--
Palmitoleic Acid (16:1) (g) 0.698
0.501
0.001
0.495
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) 0.01
--
--
--
Oleic Acid (18:1) (g) 9.066
4.307
0.061
22.674
c-Oleic Acid (18:1 cis) (g) --
--
--
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0.025
0
0.002
0.089
Docosenoic Acid (22:1) (g) 0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.674
0.501
0.137
14.091
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.125
0
0.037
0.289
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) 0.016
--
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
t-Monoenoic Fats (g) --
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
0.214
Stigmasterol (g) 0.002
--
--
0.005
Campesterol (g) 0.005
--
--
0.01
Beta-sitosterol (g) 0.076
--
--
0.198
Amino Acids
Food # 1 2 3 4
Weight (g) 100 100 100 100
Essential  
Histidine (mg)
(%RDI)		 49
(7%)		 505
(72%)		 254
(36%)		 512
(73%)
Isoleucine (mg)
(%RDI)		 84
(6%)		 766
(55%)		 390
(28%)		 917
(66%)
Leucine (mg)
(%RDI)		 143
(5%)		 1597
(58%)		 654
(24%)		 1604
(59%)
Lysine (mg)
(%RDI)		 132
(6%)		 1330
(63%)		 630
(30%)		 1138
(54%)
Methionine (mg)
(%RDI)		 38
(5%)		 494
(68%)		 77
(11%)		 360
(49%)
Phenylalanine (mg)
(%RDI)		 97
(11%)		 737
(84%)		 445
(51%)		 1092
(125%)
Threonine (mg)
(%RDI)		 73
(7%)		 691
(66%)		 323
(31%)		 684
(65%)
Tryptophan (mg)
(%RDI)		 25
(9%)		 195
(70%)		 81
(29%)		 251
(90%)
Valine (mg)
(%RDI)		 107
(6%)		 1274
(70%)		 448
(25%)		 1249
(69%)
Conditional  
Arginine (mg) 88
549
697
2134
Cystine (mg)
(%RDI)		 27
(9%)		 84
(29%)		 118
(41%)		 292
(102%)
Glycine (mg) 104
209
367
1009
Proline (mg) 98
2241
377
938
Tyrosine (mg)
(%RDI)		 49
(6%)		 723
(83%)		 241
(28%)		 509
(58%)
Non-Essential  
Alanine (mg) 109
319
377
973
Aspartic acid (mg) 236
920
998
1884
Betaine (mg) 0.7
--
--
--
Glutamic acid (mg) 287
3452
1399
4300
Hydroxyproline (mg) --
--
--
--
Serine (mg) 114
711
416
1283
Data Source
Avocados
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Soft Goat Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Lentils (Boiled) (Mature Seeds)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Pistachio Nuts
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.