Nutrition Comparison Tool

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Soy Sauce
×
Sesame Oil
×
Brown Rice
×
Broccoli
×
Ginger
×
Onions
×
Firm Tofu
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 8 calories
  • Sesame Oil 1 tablespoon (x1) 6% DV 120 calories
  • Brown Rice 1 cup (x0.5) 6% DV 124 calories
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Ginger 1 tsp (x1) 0% DV 2 calories
  • Onions 1 cup, chopped (x0.5) 2% DV 32 calories
  • Firm Tofu 1 cup (x1) 18% DV 363 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 0.1g
  • Sesame Oil 1 tablespoon (x1) 17% DV 13.6g
  • Brown Rice 1 cup (x0.5) 1% DV 1g
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g
  • Ginger 1 tsp (x1) 0% DV 0g
  • Onions 1 cup, chopped (x0.5) 0% DV 0.1g
  • Firm Tofu 1 cup (x1) 28% DV 22g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 0.8g
  • Sesame Oil 1 tablespoon (x1) 0% DV 0g
  • Brown Rice 1 cup (x0.5) 9% DV 25.8g
  • Broccoli 1 cup chopped (x1) 2% DV 6g
  • Ginger 1 tsp (x1) 0% DV 0.4g
  • Onions 1 cup, chopped (x0.5) 2% DV 7.5g
  • Firm Tofu 1 cup (x1) 2% DV 7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 3% DV 1.3g
  • Sesame Oil 1 tablespoon (x1) 0% DV 0g
  • Brown Rice 1 cup (x0.5) 6% DV 2.8g
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Ginger 1 tsp (x1) 0% DV 0g
  • Onions 1 cup, chopped (x0.5) 2% DV 0.9g
  • Firm Tofu 1 cup (x1) 87% DV 43.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 0mg
  • Sesame Oil 1 tablespoon (x1) 0% DV 0mg
  • Brown Rice 1 cup (x0.5) 0% DV 0mg
  • Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Ginger 1 tsp (x1) 0% DV 0mg
  • Onions 1 cup, chopped (x0.5) 0% DV 0mg
  • Firm Tofu 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 0.1g
  • Sesame Oil 1 tablespoon (x1) 0% DV 0g
  • Brown Rice 1 cup (x0.5) 6% DV 1.6g
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Ginger 1 tsp (x1) 0% DV 0g
  • Onions 1 cup, chopped (x0.5) 5% DV 1.4g
  • Firm Tofu 1 cup (x1) 21% DV 5.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 0.1g
  • Sesame Oil 1 tablespoon (x1) 0% DV 0g
  • Brown Rice 1 cup (x0.5) 0% DV 0.2g
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Ginger 1 tsp (x1) 0% DV 0g
  • Onions 1 cup, chopped (x0.5) 7% DV 3.4g
  • Firm Tofu 1 cup (x1) ~% DV ~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 1% DV 0.2mg
  • Sesame Oil 1 tablespoon (x1) 0% DV 0mg
  • Brown Rice 1 cup (x0.5) 3% DV 0.6mg
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg
  • Ginger 1 tsp (x1) 0% DV 0mg
  • Onions 1 cup, chopped (x0.5) 1% DV 0.2mg
  • Firm Tofu 1 cup (x1) 37% DV 6.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 0% DV 5.3mg
  • Sesame Oil 1 tablespoon (x1) 0% DV 0mg
  • Brown Rice 1 cup (x0.5) 0% DV 3mg
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Ginger 1 tsp (x1) 0% DV 0.3mg
  • Onions 1 cup, chopped (x0.5) 1% DV 18.4mg
  • Firm Tofu 1 cup (x1) 132% DV 1721.2mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soy Sauce 1 tbsp (x1) 1% DV 69.6mg
  • Sesame Oil 1 tablespoon (x1) 0% DV 0mg
  • Brown Rice 1 cup (x0.5) 2% DV 86.9mg
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Ginger 1 tsp (x1) 0% DV 8.3mg
  • Onions 1 cup, chopped (x0.5) 2% DV 116.8mg
  • Firm Tofu 1 cup (x1) 13% DV 597.2mg
Comparison Table

Table Legend

  1. Soy Sauce
  2. Sesame Oil
  3. Brown Rice
  4. Broccoli
  5. Ginger
  6. Onions
  7. Firm Tofu
~ = missing data
  Macronutrients
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Calories
(%DV)		 8
(0%)		 120
(6%)		 124
(6%)		 31
(2%)		 2
(0%)		 32
(2%)		 363
(18%)
Fat (g)
(%DV)		 0.1
(0%)		 13.6
(17%)		 1
(1%)		 0.3
(0%)		 0
(0%)		 0.1
(0%)		 22
(28%)
Protein (g)
(%DV)		 1.3
(3%)		 0
(0%)		 2.8
(6%)		 2.6
(5%)		 0
(0%)		 0.9
(2%)		 43.5
(87%)
Carbohydrate (g)
(%DV)		 0.8
(0%)		 0
(0%)		 25.8
(9%)		 6
(2%)		 0.4
(0%)		 7.5
(2%)		 7
(2%)
Sugars (g)
(%DV)		 0.1
(0%)		 0
(0%)		 0.2
(0%)		 1.5
(3%)		 0
(0%)		 3.4
(7%)		 ~
(~%)
Fiber (g)
(%DV)		 0.1
(0%)		 0
(0%)		 1.6
(6%)		 2.4
(8%)		 0
(0%)		 1.4
(5%)		 5.8
(21%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 1.9
(10%)		 0.3
(1%)		 0.1
(1%)		 0
(0%)		 0
(0%)		 3.2
(16%)
Net-Carbs (g) 0.7
0
24.2
3.7
0.3
6.1
1.2
Trans Fatty Acids (g) 0
~
0
0
0
0
0
  Minerals
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Calcium (mg)
(%DV)		 5.3
(0%)		 0
(0%)		 3
(0%)		 42.8
(3%)		 0.3
(0%)		 18.4
(1%)		 1721.2
(132%)
Iron, Fe (mg)
(%DV)		 0.2
(1%)		 0
(0%)		 0.6
(3%)		 0.7
(4%)		 0
(0%)		 0.2
(1%)		 6.7
(37%)
Potassium, K (mg)
(%DV)		 69.6
(1%)		 0
(0%)		 86.9
(2%)		 287.6
(6%)		 8.3
(0%)		 116.8
(2%)		 597.2
(13%)
Magnesium (mg)
(%DV)		 11.8
(3%)		 0
(0%)		 39.4
(9%)		 19.1
(5%)		 0.9
(0%)		 8
(2%)		 146.2
(35%)
Phosphorus, P (mg)
(%DV)		 26.6
(2%)		 0
(0%)		 104
(8%)		 60.1
(5%)		 0.7
(0%)		 23.2
(2%)		 478.8
(38%)
Sodium (mg)
(%DV)		 878.9
(38%)		 0
(0%)		 4
(0%)		 30
(1%)		 0.3
(0%)		 3.2
(0%)		 35.3
(2%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0
(0%)		 0.7
(7%)		 0.4
(3%)		 0
(0%)		 0.1
(1%)		 4
(36%)
Copper, Cu (mg)
(%DV)		 0
(1%)		 0
(0%)		 0.1
(12%)		 0
(5%)		 0
(1%)		 0
(3%)		 1
(106%)
Manganese (mg)
(%DV)		 0.2
(7%)		 ~
(~%)		 1
(43%)		 0.2
(8%)		 0
(0%)		 0.1
(4%)		 3
(129%)
Selenium, Se (mcg)
(%DV)		 0.1
(0%)		 0
(0%)		 5.9
(11%)		 2.3
(4%)		 0
(0%)		 0.4
(1%)		 43.8
(80%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 0.9
(0%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
~
~
~
~
Iodine, I (mcg) ~
~
~
~
~
~
~
Chlorine (mg) ~
~
~
~
~
~
~
Chromium (mcg) ~
~
~
~
~
~
~
  Vitamins
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 28.2
(3%)		 0
(0%)		 0
(0%)		 ~
(~%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 81.2
(90%)		 0.1
(0%)		 5.9
(7%)		 0.5
(1%)
Thiamin (B1) (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.2
(15%)		 0.1
(5%)		 0
(0%)		 0
(3%)		 0.4
(33%)
Riboflavin (B2) (mg)
(%DV)		 0
(2%)		 0
(0%)		 0.1
(5%)		 0.1
(8%)		 0
(0%)		 0
(2%)		 0.3
(20%)
Niacin (B3) (mg)
(%DV)		 0.4
(2%)		 0
(0%)		 2.6
(16%)		 0.6
(4%)		 0
(0%)		 0.1
(1%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(1%)		 0
(0%)		 0.4
(8%)		 0.5
(10%)		 0
(0%)		 0.1
(2%)		 0.3
(7%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0
(0%)		 0.1
(7%)		 0.2
(9%)		 0
(0%)		 0.1
(6%)		 0.2
(14%)
Biotin (mcg) ~
~
~
~
~
~
~
Folate (B9) (mcg)
(%DV)		 2.2
(1%)		 0
(0%)		 9.1
(2%)		 57.3
(14%)		 0.2
(0%)		 15.2
(4%)		 73.1
(18%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 2.2
(1%)		 0
(0%)		 9.1
(2%)		 57.3
(14%)		 0.2
(0%)		 15.2
(4%)		 73.1
(18%)
Folate DFE (mcg)
(%)		 2.2
(1%)		 0
(0%)		 9.1
(2%)		 57.3
(14%)		 0.2
(0%)		 15.2
(4%)		 73.1
(18%)
Choline (mg)
(%DV)		 2.9
(1%)		 0
(0%)		 9.3
(2%)		 17
(3%)		 0.6
(0%)		 4.9
(1%)		 ~
(~%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
0
0
~
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 328.5
(3%)		 0
(0%)		 0.8
(0%)		 ~
(~%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 22.8
(0%)		 0
(0%)		 0
(0%)		 ~
(~%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0.9
(0%)		 0
(0%)		 0
(0%)		 ~
(~%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 566.9
(19%)		 0
(0%)		 1.6
(0%)		 418.3
(14%)
Lycopene (mcg) 0
0
0
0
0
0
~
Lut + Zeaxanthin (mcg) 0
0
0
1276.7
0
3.2
~
Vitamin E (mg)
(%DV)		 0
(0%)		 0.2
(1%)		 0.2
(1%)		 0.7
(5%)		 0
(0%)		 0
(0%)		 ~
(~%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 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%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 1.8
(2%)		 0.2
(0%)		 92.5
(77%)		 0
(0%)		 0.3
(0%)		 ~
(~%)
Vitamin K1 (mcg) ~
~
0
0
~
0
~
Menaquinone-4 (mcg) ~
~
0
~
~
~
~
  Other
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Water (g) 11.4
0
71
81.3
1.6
71.3
176
Ash (g) 2
0
0
1
0
0
4
Alcohol (g) 0
0
0
0
0
0
~
Caffeine (mg) 0
0
0
0
0
0
~
Theobromine (mg) 0
0
0
0
0
0
~
PRAL score -0.23
0
2.3
-3.65
-0.16
-1.62
0.22
  Carbohydrates
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Soluble Fiber (g) ~
~
~
~
~
~
~
Insoluble Fiber (g) ~
~
~
~
~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0
~
0.2
0.1
~
0.8
~
Glucose (Dextrose) (g) 0
~
0
0.4
~
1.6
~
Fructose (g) 0
~
0
0.6
~
1
~
Lactose (g) 0
~
0
0.2
~
0
~
Maltose (g) 0
~
0
0.2
~
0
~
Galactose (g) 0
~
0
0
~
0
~
Starch (g) ~
~
25
0
~
0
~
Carbohydrate, other (g) ~
~
~
~
~
~
~
Total sugar alcohols (g) ~
~
~
~
~
~
~
  Fats
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Monounsaturated Fats (mg) 14
5399
373
28
3
10
4851
Polyunsaturated Fats (mg) 42
5671
370
102
3
14
12401
Omega 3s (mg)
(%AI)		 5
(0%)		 41
(3%)		 11
(1%)		 57
(4%)		 1
(0%)		 3
(0%)		 1467
(92%)
Omega 6s (mg)
(%AI)		 37
(0%)		 5617
(33%)		 359
(2%)		 45
(0%)		 2
(0%)		 10
(0%)		 10934
(64%)
Omega 3 to Omega 6 Ratio 0.12
0.01
0.03
1.29
0.28
0.31
0.13
Omega 6 to Omega 3 Ratio 8.07
137.67
32.27
0.78
3.53
3.25
7.46
18:3 n-3 c,c,c (ALA) (mg) ~
~
11
~
~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
0
0
0
~
22:5 n-3 (DPA) (mg) 0
0
0
0
0
0
~
22:6 n-3 (DHA) (mg) 0
0
0
0
0
0
~
Trans-Polyenoic Fats (mg) ~
~
0
~
~
~
~
Stigmasterol (mg) ~
~
~
~
~
~
~
Campesterol (mg) ~
~
~
~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
~
~
~
Phytosterols (mg) ~
117.64
~
~
0.3
12
~
4:0 (mg) 0
0
0
0
0
0
~
6:0 (mg) 0
0
0
0
0
0
~
8:0 (mg) 0
0
2
0
0
0
~
10:0 (mg) 0
0
15
0
0
0
~
12:0 (mg) 0
0
2
0
1
0
~
13:0 (mg) ~
~
~
~
~
~
~
14:0 (mg) 0
0
9
2
0
3
60
15:0 (mg) ~
~
2
0
~
0
~
16:0 (mg) 9
1210
200
76
2
27
2331
17:0 (mg) ~
~
0
0
~
0
~
18:0 (mg) 1
653
22
16
0
3
784
20:0 (mg) ~
~
4
5
~
0
~
22:0 (mg) ~
~
0
4
~
0
~
24:0 (mg) ~
~
5
~
~
0
~
14:1 (mg) ~
~
0
0
~
0
~
15:1 (mg) ~
~
0
0
~
0
~
16:1 undifferentiated (mg) 0
27
1
0
0
0
60
16:1 c (mg) ~
~
1
~
~
~
~
17:1 (mg) ~
~
0
2
~
0
~
18:1 undifferentiated (mg) 13
5345
369
26
2
10
4791
18:1 c (mg) ~
~
369
~
~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
~
~
~
20:1 (mg) 0
27
3
0
0
0
~
22:1 undifferentiated (mg) 0
0
0
0
0
0
~
22:1 c (mg) ~
~
0
~
~
~
~
24:1 c (mg) ~
~
0
~
~
~
~
18:2 undiff (mg) 37
5617
359
45
2
10
10934
18:2 n-6 c,c (mg) ~
~
359
~
~
~
~
18:2 CLAs (mg) ~
~
0
~
~
~
~
18:2 i (mg) ~
~
~
~
~
~
~
18:3 undiff (mg) 5
41
11
57
1
3
1467
18:3 n-6 c,c,c (mg) ~
~
0
0
~
~
~
18:3i (mg) ~
~
0
~
~
~
~
18:4 (mg) 0
0
0
0
0
0
~
20:2 n-6 c,c (mg) ~
~
0
0
~
0
~
20:3 undifferentiated (mg) ~
~
0
0
~
0
~
20:3 n-3 (mg) ~
~
0
~
~
~
~
20:3 n-6 (mg) ~
~
0
~
~
~
~
20:4 undifferentiated (mg) 0
0
0
0
0
0
~
20:4 n-6 (mg) ~
~
~
~
~
~
~
21:5 (mg) ~
~
~
~
~
~
~
22:4 (mg) ~
~
0
~
~
~
~
Trans-Monoenoic Fats (mg) ~
~
0
~
~
~
~
16:1 t (mg) ~
~
0
~
~
~
~
18:1 t (mg) ~
~
0
~
~
~
~
22:1 t (mg) ~
~
0
~
~
~
~
18:2 t not further def. (mg) ~
~
0
~
~
~
~
18:2 t,t (mg) ~
~
~
~
~
~
~
  Amino Acids
Food # 1 2 3 4 5 6 7
Weight (g) 16 14 101 91 2 80 252
Betaine (mg) 5
~
1
0
~
0
~
Tryptophan (mg)
(%RDI)		 15
(5%)		 0
(0%)		 33
(12%)		 30
(11%)		 0
(0%)		 11
(4%)		 592
(212%)
Threonine (mg)
(%RDI)		 43
(4%)		 0
(0%)		 96
(9%)		 80
(8%)		 1
(0%)		 17
(2%)		 1978
(188%)
Isoleucine (mg)
(%RDI)		 51
(4%)		 0
(0%)		 110
(8%)		 72
(5%)		 1
(0%)		 11
(1%)		 2139
(153%)
Leucine (mg)
(%RDI)		 86
(3%)		 0
(0%)		 216
(8%)		 117
(4%)		 1
(0%)		 20
(1%)		 3508
(128%)
Lysine (mg)
(%RDI)		 61
(3%)		 0
(0%)		 100
(5%)		 123
(6%)		 1
(0%)		 31
(1%)		 2225
(106%)
Methionine (mg)
(%RDI)		 16
(2%)		 0
(0%)		 59
(8%)		 35
(5%)		 0
(0%)		 2
(0%)		 532
(73%)
Cystine (mg)
(%RDI)		 19
(7%)		 0
(0%)		 31
(11%)		 25
(9%)		 0
(0%)		 3
(1%)		 144
(50%)
Phenylalanine (mg)
(%RDI)		 56
(6%)		 0
(0%)		 134
(15%)		 106
(12%)		 1
(0%)		 20
(2%)		 2104
(240%)
Tyrosine (mg)
(%RDI)		 39
(4%)		 0
(0%)		 98
(11%)		 46
(5%)		 0
(0%)		 11
(1%)		 1767
(202%)
Valine (mg)
(%RDI)		 53
(3%)		 0
(0%)		 153
(8%)		 114
(6%)		 1
(0%)		 17
(1%)		 2192
(120%)
Arginine (mg) 74
0
198
174
1
83
3450
Histidine (mg)
(%RDI)		 28
(4%)		 0
(0%)		 67
(10%)		 54
(8%)		 1
(0%)		 11
(2%)		 1086
(155%)
Alanine (mg) 47
0
153
95
1
17
1948
Aspartic acid (mg) 115
0
244
296
4
73
5131
Glutamic acid (mg) 253
0
531
493
3
206
8286
Glycine (mg) 48
0
128
81
1
20
1847
Proline (mg) 79
0
122
100
1
10
2732
Serine (mg) 62
0
135
110
1
17
2558
Hydroxyproline (mg) ~
~
~
~
~
~
~
Data Source
Soy Sauce
USDA Food Data Central Standard Release (Common)
Sesame Oil
USDA Food Data Central Standard Release (Common)
Brown Rice
USDA Food Data Central Standard Release (Common)
Broccoli
USDA Food Data Central Standard Release (Common)
Ginger
USDA Food Data Central Standard Release (Common)
Onions
USDA Food Data Central Standard Release (Common)
Firm Tofu
USDA Food Data Central Standard Release (Common)
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