Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Bananas
      ×
      Uncooked Oats
      ×
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      ×
      Non Fat Yogurt
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories 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 (x0.25) 8% DV 152 calories
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0.39g
      • Uncooked Oats 1 cup (x0.25) 3% DV 2.7g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.44g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 10% DV 27g
      • Uncooked Oats 1 cup (x0.25) 9% DV 25.8g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (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 (x0.25) 13% DV 6.6g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (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 (x0.25) 0% DV 0mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 1% DV 0.13g
      • Uncooked Oats 1 cup (x0.25) 2% DV 0.47g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.28g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 11% DV 3.1g
      • Uncooked Oats 1 cup (x0.25) 15% DV 4.1g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g

      Sugars 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 (x0.25) --% DV --g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
      • 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 0.31mg
      • Uncooked Oats 1 cup (x0.25) 10% DV 1.8mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
      • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.22mg

      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 (x0.25) 2% DV 21.1mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (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 (x0.25) 4% DV 167.3mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (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 (Pepitas) (Unsalted)
      4. Non Fat Yogurt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Calories
      (%DV)
      105
      (5%)
      152
      (8%)
      163
      (8%)
      137
      (7%)
      Fat (g)
      (%DV)
      0.39
      (0%)
      2.7
      (3%)
      13.9
      (18%)
      0.44
      (1%)
      Protein (g)
      (%DV)
      1.3
      (3%)
      6.6
      (13%)
      8.5
      (17%)
      14
      (28%)
      Carbohydrate (g)
      (%DV)
      27
      (10%)
      25.8
      (9%)
      4.2
      (2%)
      18.8
      (7%)
      Sugars (g)
      (%DV)
      14.4
      (29%)
      --
      (--%)
      0.37
      (1%)
      18.8
      (38%)
      Fiber (g)
      (%DV)
      3.1
      (11%)
      4.1
      (15%)
      1.8
      (7%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      4.9
      (2%)
      Saturated Fats (g)
      (%DV)
      0.13
      (1%)
      0.47
      (2%)
      2.4
      (12%)
      0.28
      (1%)
      Net-Carbs (g) 23.9
      21.7
      2.3
      18.8
      Trans Fatty Acids (g) 0
      --
      0.01
      --
        Minerals
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Calcium (mg)
      (%DV)
      5.9
      (0%)
      21.1
      (2%)
      14.8
      (1%)
      487.6
      (38%)
      Iron, Fe (mg)
      (%DV)
      0.31
      (2%)
      1.8
      (10%)
      2.3
      (13%)
      0.22
      (1%)
      Potassium, K (mg)
      (%DV)
      422.4
      (9%)
      167.3
      (4%)
      223.8
      (5%)
      624.8
      (13%)
      Magnesium (mg)
      (%DV)
      31.9
      (8%)
      69
      (16%)
      156.2
      (37%)
      46.6
      (11%)
      Phosphorus, P (mg)
      (%DV)
      26
      (2%)
      204
      (16%)
      333.4
      (27%)
      384.7
      (31%)
      Sodium (mg)
      (%DV)
      1.2
      (0%)
      0.78
      (0%)
      5.1
      (0%)
      188.7
      (8%)
      Zinc, Zn (mg)
      (%DV)
      0.18
      (2%)
      1.5
      (14%)
      2.2
      (20%)
      2.4
      (22%)
      Copper, Cu (mg)
      (%DV)
      0.09
      (10%)
      0.24
      (27%)
      0.36
      (40%)
      0.04
      (4%)
      Manganese (mg)
      (%DV)
      0.32
      (14%)
      1.9
      (83%)
      1.3
      (55%)
      0.01
      (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) 0.24
      --
      --
      --
      Chlorine (mg) --
      --
      --
      --
      Chromium (mcg) --
      --
      --
      --
        Vitamins
      Food # 1 2 3 4
      Weight (g) 118 39 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%)
      0.51
      (1%)
      2.2
      (2%)
      Thiamin (B1) (mg)
      (%DV)
      0.04
      (3%)
      0.3
      (25%)
      0.02
      (2%)
      0.12
      (10%)
      Riboflavin (B2) (mg)
      (%DV)
      0.09
      (7%)
      0.05
      (4%)
      0.04
      (3%)
      0.57
      (44%)
      Niacin (B3) (mg)
      (%DV)
      0.78
      (5%)
      0.37
      (2%)
      1.3
      (8%)
      0.3
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.39
      (8%)
      0.53
      (11%)
      0.16
      (3%)
      1.6
      (31%)
      Vitamin B6 (mg)
      (%DV)
      0.43
      (25%)
      0.05
      (3%)
      0.03
      (2%)
      0.13
      (8%)
      Biotin (mcg) --
      --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      23.6
      (6%)
      21.8
      (5%)
      16.2
      (4%)
      29.4
      (7%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      23.6
      (6%)
      21.8
      (5%)
      16.2
      (4%)
      29.4
      (7%)
      Folate DFE (mcg)
      (%)
      23.6
      (6%)
      21.8
      (5%)
      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%)
      --
      (--%)
      0.28
      (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)
      0.12
      (1%)
      --
      (--%)
      0.16
      (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)
      0.59
      (0%)
      --
      (--%)
      1.3
      (1%)
      0.49
      (0%)
      Vitamin K1 (mcg) 0
      --
      0
      --
      Menaquinone-4 (K2) (mcg) --
      --
      0
      --
        Other
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Water (g) 88.4
      3.2
      0.58
      208.8
      Ash (g) 0.97
      0.67
      1
      3
      Alcohol (g) 0
      0
      0
      0
      Caffeine (mg) 0
      --
      0
      0
      Theobromine (mg) 0
      --
      0
      0
      PRAL score -8.24
      5.16
      7.47
      0.37
        Carbohydrates
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Soluble Fiber (g) --
      --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 2.8
      --
      0.32
      --
      Glucose (Dextrose) (g) 5.9
      --
      0.02
      --
      Fructose (g) 5.7
      --
      0.02
      --
      Lactose (g) 0
      --
      0
      --
      Maltose (g) 0.01
      --
      0
      --
      Galactose (g) 0
      --
      0
      --
      Starch (g) 6.3
      --
      0.21
      --
      Carbohydrate, other (g) --
      --
      --
      --
      Total sugar alcohols (g) --
      --
      --
      --
        Fats
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Monounsaturated Fats (g) 0.038
      0.849
      4.468
      0.12
      Polyunsaturated Fats (g) 0.086
      0.989
      5.639
      0.012
      Omega 3s (g)
      (%AI)
      0.032
      (2%)
      0.043
      (3%)
      0.032
      (2%)
      0.002
      (0%)
      Omega 6s (g)
      (%AI)
      0.054
      (0%)
      0.945
      (6%)
      5.558
      (33%)
      0.01
      (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
      176.32
      4
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.032
      (2%)
      --
      (--%)
      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) --
      --
      5.555
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0.003
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      0
      --
      Arachidonic acid (AA) (g) --
      --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      0
      0.012
      Caproic (6:0) (g) 0
      --
      0.002
      0.01
      Caprylic Acid (8:0) (g) 0
      --
      0.001
      0.005
      Capric Acid (10:0) (g) 0.001
      --
      0.001
      0.012
      Lauric Acid (12:0) (g) 0.002
      0.009
      0.002
      0.015
      Tridecanoic Acid (13:0) (g) --
      --
      --
      --
      Myristic Acid (14:0) (g) 0.002
      0.006
      0.016
      0.047
      Pentadecanoic Acid (15:0) (g) --
      --
      0.002
      --
      Palmitic Acid (16:0) (g) 0.12
      0.403
      1.474
      0.12
      Margaric Acid (17:0) (g) --
      --
      0.011
      --
      Stearic Acid (18:0) (g) 0.006
      0.025
      0.827
      0.044
      Arachidic Acid (20:0) (g) --
      --
      0.061
      --
      Behenic Acid (22:0) (g) --
      --
      0.017
      --
      Lignoceric Acid (24:0) (g) --
      --
      0.012
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      --
      Palmitoleic Acid (16:1) (g) 0.012
      0.005
      0.012
      0.01
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.012
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      --
      Oleic Acid (18:1) (g) 0.026
      0.844
      4.438
      0.1
      c-Oleic Acid (18:1 cis) (g) --
      --
      4.434
      --
      c-Vaccenic acid (g) --
      --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      --
      0.015
      0
      Docosenoic Acid (22:1) (g) 0
      --
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0.003
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.054
      0.945
      5.564
      0.01
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0.001
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      --
      Octadecatrienoic (undiff) (g) 0.032
      0.043
      0.032
      0.002
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      --
      Parinaric Acid (18:4) (g) 0
      --
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      --
      0.035
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      --
      22:4 (g) --
      --
      0.001
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      0.007
      --
      t-Monoenoic Fats (g) --
      --
      0.005
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      0
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      0.004
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      0.007
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0.019
      --
      --
      --
      Stigmasterol (g) --
      --
      0
      --
      Campesterol (g) --
      --
      0.001
      --
      Beta-sitosterol (g) --
      --
      0.004
      --
      Amino Acids
      Food # 1 2 3 4
      Weight (g) 118 39 28 245
      Essential  
      Histidine (mg)
      (%RDI)
      91
      (13%)
      158
      (23%)
      219
      (31%)
      348
      (50%)
      Isoleucine (mg)
      (%RDI)
      33
      (2%)
      271
      (19%)
      359
      (26%)
      767
      (55%)
      Leucine (mg)
      (%RDI)
      80
      (3%)
      501
      (18%)
      678
      (25%)
      1414
      (52%)
      Lysine (mg)
      (%RDI)
      59
      (3%)
      273
      (13%)
      346
      (16%)
      1259
      (60%)
      Methionine (mg)
      (%RDI)
      9
      (1%)
      122
      (17%)
      169
      (23%)
      414
      (57%)
      Phenylalanine (mg)
      (%RDI)
      58
      (7%)
      349
      (40%)
      486
      (56%)
      767
      (88%)
      Threonine (mg)
      (%RDI)
      33
      (3%)
      224
      (21%)
      280
      (27%)
      576
      (55%)
      Tryptophan (mg)
      (%RDI)
      11
      (4%)
      91
      (33%)
      162
      (58%)
      78
      (28%)
      Valine (mg)
      (%RDI)
      55
      (3%)
      365
      (20%)
      443
      (24%)
      1161
      (64%)
      Conditional  
      Arginine (mg) 58
      465
      1501
      421
      Cystine (mg)
      (%RDI)
      11
      (4%)
      159
      (55%)
      93
      (32%)
      127
      (44%)
      Glycine (mg) 45
      328
      517
      338
      Proline (mg) 33
      364
      369
      1664
      Tyrosine (mg)
      (%RDI)
      11
      (1%)
      223
      (26%)
      306
      (35%)
      708
      (81%)
      Non-Essential  
      Alanine (mg) 47
      344
      416
      600
      Aspartic acid (mg) 146
      565
      830
      1112
      Betaine (mg) 0.12
      --
      0.43
      --
      Glutamic acid (mg) 179
      1448
      1735
      2749
      Hydroxyproline (mg) --
      --
      --
      --
      Serine (mg) 47
      293
      469
      870
      Data Source
      Bananas
      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.
      Uncooked Oats
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Non Fat Yogurt
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.