Nutrition Comparison Tool
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Soymilk, original and vanilla, with added calcium, vitamins A and D
×
Cooked Pumpkin (Boiled, Drained)
×
Non Fat Greek Yogurt
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 5% DV 104 calories
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 2% DV 49 calories
  • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 5% DV 3.6g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.17g
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 4% DV 12g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 12g
  • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 13% DV 6.3g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 1.8g
  • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 0% DV 0mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0mg
  • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 2% DV 0.5g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.09g
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 2% DV 0.49g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 2.7g
  • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 18% DV 8.9g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 5.1g
  • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 6% DV 1mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 8% DV 1.4mg
  • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 23% DV 298.9mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 3% DV 36.8mg
  • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Soymilk, original and vanilla, with added calcium, vitamins A and D 1 cup (x1) 6% DV 296.5mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 12% DV 563.5mg
  • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
Comparison Table

Table Legend

  1. Soymilk, original and vanilla, with added calcium, vitamins A and D
  2. Cooked Pumpkin (Boiled, Drained)
  3. Non Fat Greek Yogurt
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 243 245 170
Calories
(%DV)		 104
(5%)		 49
(2%)		 100
(5%)
Fat (g)
(%DV)		 3.6
(5%)		 0.17
(0%)		 0.66
(1%)
Protein (g)
(%DV)		 6.3
(13%)		 1.8
(4%)		 17.3
(35%)
Carbohydrate (g)
(%DV)		 12
(4%)		 12
(4%)		 6.1
(2%)
Sugars (g)
(%DV)		 8.9
(18%)		 5.1
(10%)		 5.5
(11%)
Fiber (g)
(%DV)		 0.49
(2%)		 2.7
(10%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 8.5
(3%)
Saturated Fats (g)
(%DV)		 0.5
(2%)		 0.09
(0%)		 0.2
(1%)
Net-Carbs (g) 11.5
9.3
6.1
Trans Fatty Acids (g) 0
0
0.01
  Minerals
Food # 1 2 3
Weight (g) 243 245 170
Calcium (mg)
(%DV)		 298.9
(23%)		 36.8
(3%)		 187
(14%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 1.4
(8%)		 0.12
(1%)
Potassium, K (mg)
(%DV)		 296.5
(6%)		 563.5
(12%)		 239.7
(5%)
Magnesium (mg)
(%DV)		 36.5
(9%)		 22.1
(5%)		 18.7
(4%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 73.5
(6%)		 229.5
(18%)
Sodium (mg)
(%DV)		 114.2
(5%)		 2.5
(0%)		 61.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.63
(6%)		 0.56
(5%)		 0.88
(8%)
Copper, Cu (mg)
(%DV)		 0.4
(45%)		 0.22
(25%)		 0.03
(3%)
Manganese (mg)
(%DV)		 0.15
(7%)		 0.22
(9%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 5.6
(10%)		 0.49
(1%)		 16.5
(30%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
86.7
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 243 245 170
Vitamin A, RAE (mcg)
(%DV)		 133.7
(15%)		 705.6
(78%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 11.5
(13%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.08
(6%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.45
(34%)		 0.19
(15%)		 0.47
(36%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1
(6%)		 0.35
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.25
(5%)		 0.49
(10%)		 0.56
(11%)
Vitamin B6 (mg)
(%DV)		 0.08
(4%)		 0.11
(6%)		 0.11
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Folate DFE (mcg)
(%)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Choline (mg)
(%DV)		 57.3
(10%)		 15.2
(3%)		 25.7
(5%)
Vitamin B12 (mcg)
(%DV)		 2.1
(86%)		 0
(0%)		 1.3
(53%)
Retinol (mcg) 133.7
0
1.7
Carotene, beta (mcg)
(%RDA)		 4.9
(0%)		 5135.2
(48%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 6651.8
(31%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 449.6 14099.8 6.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
2484.3
0
Vitamin E (mg)
(%DV)		 0.27
(2%)		 2
(13%)		 0.02
(0%)
Vitamin D (mcg)
(%DV)		 2.7
(13%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) 2.7
--
0
Vitamin D3 (mcg) --
--
0
Vitamin D (IU)
(%DV)		 104.5
(13%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 7.3
(6%)		 2
(2%)		 0
(0%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 243 245 170
Water (g) 219.6
229.5
144.7
Ash (g) 2
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -4.14
-9.36
9
  Carbohydrates
Food # 1 2 3
Weight (g) 243 245 170
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0
Glucose (Dextrose) (g) --
--
0
Fructose (g) --
--
0
Lactose (g) --
--
4.3
Maltose (g) --
--
0
Galactose (g) --
--
1.2
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 243 245 170
Monounsaturated Fats (g) 0.928
0.022
0.09
Polyunsaturated Fats (g) 2.085
0.01
0.02
Omega 3s (g)
(%AI)		 0.182
(11%)		 0.005
(0%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 1.419
(8%)		 0.005
(0%)		 0.017
(0%)
Omega 3 to Omega 6 Ratio 0.13
1
0.1
Omega 6 to Omega 3 Ratio 7.79
1
10
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.002
(0%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
0.017
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0.005
Caprylic Acid (8:0) (g) 0
0
0.007
Capric Acid (10:0) (g) 0
0
0.022
Lauric Acid (12:0) (g) 0
0.002
0.01
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.012
0.026
Pentadecanoic Acid (15:0) (g) --
--
0.005
Palmitic Acid (16:0) (g) 0.365
0.064
0.083
Margaric Acid (17:0) (g) --
--
0.005
Stearic Acid (18:0) (g) 0.122
0.005
0.036
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0.002
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0
0.012
0.003
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.003
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.753
0.012
0.083
c-Oleic Acid (18:1 cis) (g) --
--
0.073
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.024
0
0.003
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.419
0.005
0.017
Conjugated Linoleic Acid (CLAs) (g) --
--
0
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.182
0.005
0.002
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0
t-Monoenoic Fats (g) --
--
0.01
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
--
0.01
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0
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) 243 245 170
Essential  
Histidine (mg)
(%RDI)		 85
(12%)		 27
(4%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 160
(11%)		 56
(4%)		 --
(--%)
Leucine (mg)
(%RDI)		 260
(10%)		 83
(3%)		 --
(--%)
Lysine (mg)
(%RDI)		 185
(9%)		 96
(5%)		 --
(--%)
Methionine (mg)
(%RDI)		 39
(5%)		 20
(3%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 158
(18%)		 56
(6%)		 --
(--%)
Threonine (mg)
(%RDI)		 151
(14%)		 51
(5%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 53
(19%)		 22
(8%)		 --
(--%)
Valine (mg)
(%RDI)		 163
(9%)		 61
(3%)		 --
(--%)
Conditional  
Arginine (mg) 262
96
--
Cystine (mg)
(%RDI)		 0
(0%)		 5
(2%)		 --
(--%)
Glycine (mg) 143
47
--
Proline (mg) 207
47
--
Tyrosine (mg)
(%RDI)		 124
(14%)		 74
(8%)		 --
(--%)
Non-Essential  
Alanine (mg) 146
49
--
Aspartic acid (mg) 403
181
--
Betaine (mg) 2
--
1
Glutamic acid (mg) 683
326
--
Hydroxyproline (mg) --
--
--
Serine (mg) 197
78
--
Data Source
Soymilk, original and vanilla, with added calcium, vitamins A and D
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Pumpkin (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Non Fat Greek Yogurt
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.