Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
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Bananas
×
Uncooked Oats
×
Roasted Squash And Pumpkin Seeds (Unsalted)
×
Non-Fat Yogurt
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 5% DV 105 calories
  • Uncooked Oats 1 cup (x1) 30% DV 607 calories
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 8% DV 163 calories
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0.4g
  • Uncooked Oats 1 cup (x1) 14% DV 10.8g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 18% DV 13.9g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.4g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 10% DV 27g
  • Uncooked Oats 1 cup (x1) 38% DV 103.4g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 2% DV 4.2g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 18.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 3% DV 1.3g
  • Uncooked Oats 1 cup (x1) 53% DV 26.3g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 17% DV 8.5g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 28% DV 14g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0mg
  • Uncooked Oats 1 cup (x1) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 0% DV 0mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 11% DV 3.1g
  • Uncooked Oats 1 cup (x1) 59% DV 16.5g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 7% DV 1.8g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 29% DV 14.4g
  • Uncooked Oats 1 cup (x1) --% DV --g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 0.4g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 18.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 2% DV 0.3mg
  • Uncooked Oats 1 cup (x1) 41% DV 7.4mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 13% DV 2.3mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 5.9mg
  • Uncooked Oats 1 cup (x1) 6% DV 84.2mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 14.8mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 487.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 9% DV 422.4mg
  • Uncooked Oats 1 cup (x1) 14% DV 669.2mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 5% DV 223.8mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 13% DV 624.8mg
Comparison Table

Table Legend

  1. Bananas
  2. Uncooked Oats
  3. Roasted Squash And Pumpkin Seeds (Unsalted)
  4. Non-Fat Yogurt
-- = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 118 156 28 245
Calories
(%DV)		 105
(5%)		 607
(30%)		 163
(8%)		 137
(7%)
Fat (g)
(%DV)		 0.4
(0%)		 10.8
(14%)		 13.9
(18%)		 0.4
(1%)
Protein (g)
(%DV)		 1.3
(3%)		 26.3
(53%)		 8.5
(17%)		 14
(28%)
Carbohydrate (g)
(%DV)		 27
(10%)		 103.4
(38%)		 4.2
(2%)		 18.8
(7%)
Sugars (g)
(%DV)		 14.4
(29%)		 --
(--%)		 0.4
(1%)		 18.8
(38%)
Fiber (g)
(%DV)		 3.1
(11%)		 16.5
(59%)		 1.8
(7%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 4.9
(2%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 1.9
(9%)		 2.4
(12%)		 0.3
(1%)
Net-Carbs (g) 23.9
86.8
2.3
18.8
Trans Fatty Acids (g) 0
--
0
--
  Minerals
Food # 1 2 3 4
Weight (g) 118 156 28 245
Calcium (mg)
(%DV)		 5.9
(0%)		 84.2
(6%)		 14.8
(1%)		 487.6
(38%)
Iron, Fe (mg)
(%DV)		 0.3
(2%)		 7.4
(41%)		 2.3
(13%)		 0.2
(1%)
Potassium, K (mg)
(%DV)		 422.4
(9%)		 669.2
(14%)		 223.8
(5%)		 624.8
(13%)
Magnesium (mg)
(%DV)		 31.9
(8%)		 276.1
(66%)		 156.2
(37%)		 46.6
(11%)
Phosphorus, P (mg)
(%DV)		 26
(2%)		 815.9
(65%)		 333.4
(27%)		 384.7
(31%)
Sodium (mg)
(%DV)		 1.2
(0%)		 3.1
(0%)		 5.1
(0%)		 188.7
(8%)
Zinc, Zn (mg)
(%DV)		 0.2
(2%)		 6.2
(56%)		 2.2
(20%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.1
(10%)		 1
(109%)		 0.4
(40%)		 0
(4%)
Manganese (mg)
(%DV)		 0.3
(14%)		 7.7
(333%)		 1.3
(55%)		 0
(1%)
Selenium, Se (mcg)
(%DV)		 1.2
(2%)		 --
(--%)		 2.7
(5%)		 8.8
(16%)
Fluoride, F (mcg)
(%AI)		 2.6
(0%)		 --
(--%)		 --
(--%)		 29.4
(1%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 118 156 28 245
Vitamin A, RAE (mcg)
(%DV)		 3.5
(0%)		 0
(0%)		 0
(0%)		 4.9
(1%)
Vitamin C (mg)
(%DV)		 10.3
(11%)		 0
(0%)		 0.5
(1%)		 2.2
(2%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 1.2
(99%)		 0
(2%)		 0.1
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(7%)		 0.2
(17%)		 0
(3%)		 0.6
(44%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 1.5
(9%)		 1.3
(8%)		 0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.4
(8%)		 2.1
(42%)		 0.2
(3%)		 1.6
(31%)
Vitamin B6 (mg)
(%DV)		 0.4
(25%)		 0.2
(11%)		 0
(2%)		 0.1
(8%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Folate DFE (mcg)
(%)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Choline (mg)
(%DV)		 11.6
(2%)		 --
(--%)		 17.9
(3%)		 37.2
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 1.5
(62%)
Retinol (mcg) 0
0
0
4.9
Carotene, beta (mcg)
(%RDA)		 30.7
(0%)		 --
(--%)		 1.4
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 29.5
(0%)		 --
(--%)		 0.3
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 75.5 0 2.3 17.2
Lycopene (mcg) 0
--
0
0
Lut + Zeaxanthin (mcg) 26
--
8.5
0
Vitamin E (mg)
(%DV)		 0.1
(1%)		 --
(--%)		 0.2
(1%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.6
(0%)		 --
(--%)		 1.3
(1%)		 0.5
(0%)
Vitamin K1 (mcg) 0
--
0
--
Menaquinone-4 (mcg) --
--
0
--
  Other
Food # 1 2 3 4
Weight (g) 118 156 28 245
Water (g) 88.4
12.8
0.6
208.8
Ash (g) 1
3
1
3
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
--
0
0
Theobromine (mg) 0
--
0
0
PRAL score -8.24
20.62
7.47
0.37
  Carbohydrates
Food # 1 2 3 4
Weight (g) 118 156 28 245
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 2.8
--
0.3
--
Glucose (Dextrose) (g) 5.9
--
0
--
Fructose (g) 5.7
--
0
--
Lactose (g) 0
--
0
--
Maltose (g) 0
--
0
--
Galactose (g) 0
--
0
--
Starch (g) 6.3
--
0.2
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 118 156 28 245
Monounsaturated Fats (mg) 38
3398
4468
120
Polyunsaturated Fats (mg) 86
3955
5639
12
Omega 3s (mg)
(%AI)		 32
(2%)		 173
(11%)		 32
(2%)		 2
(0%)
Omega 6s (mg)
(%AI)		 54
(0%)		 3781
(22%)		 5570
(33%)		 10
(0%)
Omega 3 to Omega 6 Ratio 0.59
0.05
0.01
0.25
Omega 6 to Omega 3 Ratio 1.7
21.84
176.68
4
18:3 n-3 c,c,c (ALA) (mg) --
--
32
--
20:5 n-3 (EPA) (mg) 0
--
0
0
22:5 n-3 (DPA) (mg) 0
--
0
0
22:6 n-3 (DHA) (mg) 0
--
0
0
Trans-Polyenoic Fats (mg) --
--
7
--
Stigmasterol (mg) --
--
0
--
Campesterol (mg) --
--
0.852
--
Beta-sitosterol (mg) --
--
3.7
--
Phytosterols (mg) 18.88
--
--
--
4:0 (mg) 0
--
0
12
6:0 (mg) 0
--
2
10
8:0 (mg) 0
--
1
5
10:0 (mg) 1
--
1
12
12:0 (mg) 2
37
2
15
13:0 (mg) --
--
--
--
14:0 (mg) 2
23
16
47
15:0 (mg) --
--
2
--
16:0 (mg) 120
1613
1474
120
17:0 (mg) --
--
11
--
18:0 (mg) 6
101
827
44
20:0 (mg) --
--
61
--
22:0 (mg) --
--
17
--
24:0 (mg) --
--
12
--
14:1 (mg) --
--
0
--
15:1 (mg) --
--
0
--
16:1 undifferentiated (mg) 12
20
12
10
16:1 c (mg) --
--
12
--
17:1 (mg) --
--
0
--
18:1 undifferentiated (mg) 26
3377
4438
100
18:1 c (mg) --
--
4434
--
18:1-11 t (18:1t n-7) (mg) --
--
--
--
20:1 (mg) 0
--
15
0
22:1 undifferentiated (mg) 0
--
0
0
22:1 c (mg) --
--
0
--
24:1 c (mg) --
--
3
--
18:2 undiff (mg) 54
3781
5564
10
18:2 n-6 c,c (mg) --
--
5555
--
18:2 CLAs (mg) --
--
1
--
18:2 i (mg) --
--
--
--
18:3 undiff (mg) 32
173
32
2
18:3 n-6 c,c,c (mg) --
--
0
--
18:3i (mg) --
--
--
--
18:4 (mg) 0
--
0
0
20:2 n-6 c,c (mg) --
--
3
--
20:3 undifferentiated (mg) --
--
0
--
20:3 n-3 (mg) --
--
0
--
20:3 n-6 (mg) --
--
0
--
20:4 undifferentiated (mg) 0
--
35
0
20:4 n-6 (mg) --
--
--
--
21:5 (mg) --
--
--
--
22:4 (mg) --
--
1
--
Trans-Monoenoic Fats (mg) --
--
5
--
16:1 t (mg) --
--
0
--
18:1 t (mg) --
--
4
--
22:1 t (mg) --
--
0
--
18:2 t not further def. (mg) --
--
7
--
18:2 t,t (mg) --
--
--
--
  Amino Acids
Food # 1 2 3 4
Weight (g) 118 156 28 245
Essential  
Histidine (mg)
(%RDI)		 91
(13%)		 632
(90%)		 219
(31%)		 348
(50%)
Isoleucine (mg)
(%RDI)		 33
(2%)		 1083
(77%)		 359
(26%)		 767
(55%)
Leucine (mg)
(%RDI)		 80
(3%)		 2003
(73%)		 678
(25%)		 1414
(52%)
Lysine (mg)
(%RDI)		 59
(3%)		 1094
(52%)		 346
(16%)		 1259
(60%)
Methionine (mg)
(%RDI)		 9
(1%)		 487
(67%)		 169
(23%)		 414
(57%)
Phenylalanine (mg)
(%RDI)		 58
(7%)		 1396
(160%)		 486
(56%)		 767
(88%)
Threonine (mg)
(%RDI)		 33
(3%)		 897
(85%)		 280
(27%)		 576
(55%)
Tryptophan (mg)
(%RDI)		 11
(4%)		 365
(130%)		 162
(58%)		 78
(28%)
Valine (mg)
(%RDI)		 55
(3%)		 1462
(80%)		 443
(24%)		 1161
(64%)
Conditional  
Arginine (mg) 58
1860
1501
421
Cystine (mg)
(%RDI)		 11
(4%)		 636
(222%)		 93
(32%)		 127
(44%)
Glycine (mg) 45
1312
517
338
Proline (mg) 33
1457
369
1664
Tyrosine (mg)
(%RDI)		 11
(1%)		 894
(102%)		 306
(35%)		 708
(81%)
Non-Essential  
Alanine (mg) 47
1374
416
600
Aspartic acid (mg) 146
2259
830
1112
Betaine (mg) 0
--
0
--
Glutamic acid (mg) 179
5791
1735
2749
Hydroxyproline (mg) --
--
--
--
Serine (mg) 47
1170
469
870
Data Source
Bananas
USDA Food Data Central Standard Release (Common)
Uncooked Oats
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (Unsalted)
USDA Food Data Central Standard Release (Common)
Non-Fat Yogurt
USDA Food Data Central Standard Release (Common)
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