Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Unsweetened Almond Milk
      ×
      Soy Milk
      ×
      Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      ×
      RALSTON Enriched Wheat Bran flakes
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 2% DV 39 calories
      • Soy Milk 16oz glass (x1) 8% DV 160 calories
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 5% DV 91 calories
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 8% DV 164 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 3% DV 2.5g
      • Soy Milk 16oz glass (x1) 10% DV 7.8g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 1% DV 0.61g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 2% DV 1.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 1% DV 3.4g
      • Soy Milk 16oz glass (x1) 3% DV 8.5g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 4% DV 12.3g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 12% DV 33.5g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 2% DV 1g
      • Soy Milk 16oz glass (x1) 28% DV 13.9g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 17% DV 8.7g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 9% DV 4.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 0% DV 0mg
      • Soy Milk 16oz glass (x1) 0% DV 0mg
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 2% DV 4.9mg
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 1% DV 0.21g
      • Soy Milk 16oz glass (x1) 5% DV 1g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 2% DV 0.4g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 1% DV 0.18g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 2% DV 0.52g
      • Soy Milk 16oz glass (x1) 9% DV 2.4g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 0% DV 0g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 25% DV 7.1g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 4% DV 2.1g
      • Soy Milk 16oz glass (x1) 4% DV 2g
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 25% DV 12.3g
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 14% DV 7.2g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 4% DV 0.73mg
      • Soy Milk 16oz glass (x1) 12% DV 2.2mg
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 1% DV 0.12mg
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 158% DV 28.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 37% DV 482.1mg
      • Soy Milk 16oz glass (x1) 46% DV 602.6mg
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 24% DV 316.1mg
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 1% DV 18.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Unsweetened Almond Milk 1 cup (x1) 4% DV 175.5mg
      • Soy Milk 16oz glass (x1) 12% DV 583.2mg
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 9% DV 419mg
      • RALSTON Enriched Wheat Bran flakes 1 cup (x1) 6% DV 264.6mg
      Comparison Table

      Table Legend

      1. Unsweetened Almond Milk
      2. Soy Milk
      3. Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      4. RALSTON Enriched Wheat Bran flakes
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Calories
      (%DV)
      39
      (2%)
      160
      (8%)
      91
      (5%)
      164
      (8%)
      Fat (g)
      (%DV)
      2.5
      (3%)
      7.8
      (10%)
      0.61
      (1%)
      1.4
      (2%)
      Protein (g)
      (%DV)
      1
      (2%)
      13.9
      (28%)
      8.7
      (17%)
      4.3
      (9%)
      Carbohydrate (g)
      (%DV)
      3.4
      (1%)
      8.5
      (3%)
      12.3
      (4%)
      33.5
      (12%)
      Sugars (g)
      (%DV)
      2.1
      (4%)
      2
      (4%)
      12.3
      (25%)
      7.2
      (14%)
      Fiber (g)
      (%DV)
      0.52
      (2%)
      2.4
      (9%)
      0
      (0%)
      7.1
      (25%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      4.9
      (2%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.21
      (1%)
      1
      (5%)
      0.4
      (2%)
      0.18
      (1%)
      Net-Carbs (g) 2.9
      6
      12.3
      26.4
      Trans Fatty Acids (g) 0
      0
      --
      0
        Minerals
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Calcium (mg)
      (%DV)
      482.1
      (37%)
      602.6
      (46%)
      316.1
      (24%)
      18.9
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.73
      (4%)
      2.2
      (12%)
      0.12
      (1%)
      28.4
      (158%)
      Potassium, K (mg)
      (%DV)
      175.5
      (4%)
      583.2
      (12%)
      419
      (9%)
      264.6
      (6%)
      Magnesium (mg)
      (%DV)
      15.7
      (4%)
      77.8
      (19%)
      36.8
      (9%)
      79.8
      (19%)
      Phosphorus, P (mg)
      (%DV)
      23.6
      (2%)
      155.5
      (12%)
      254.8
      (20%)
      223.9
      (18%)
      Sodium (mg)
      (%DV)
      188.6
      (8%)
      179.8
      (7%)
      129.9
      (5%)
      246.1
      (10%)
      Zinc, Zn (mg)
      (%DV)
      0.16
      (1%)
      --
      (--%)
      1
      (9%)
      27
      (246%)
      Copper, Cu (mg)
      (%DV)
      0.05
      (6%)
      0.4
      (44%)
      0.03
      (3%)
      0.14
      (16%)
      Manganese (mg)
      (%DV)
      0.1
      (5%)
      --
      (--%)
      0
      (0%)
      1.5
      (63%)
      Selenium, Se (mcg)
      (%DV)
      0.26
      (0%)
      --
      (--%)
      5.4
      (10%)
      3.9
      (7%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      --
      Iodine, I (mcg) --
      --
      --
      --
      Chlorine (mg) --
      --
      --
      --
      Chromium (mcg) --
      --
      --
      --
        Vitamins
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      156.8
      (17%)
      223
      (25%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      2.5
      (3%)
      100.7
      (112%)
      Thiamin (B1) (mg)
      (%DV)
      0
      (0%)
      0.75
      (62%)
      0.1
      (8%)
      2
      (165%)
      Riboflavin (B2) (mg)
      (%DV)
      0.03
      (2%)
      1
      (77%)
      0.43
      (33%)
      3.1
      (236%)
      Niacin (B3) (mg)
      (%DV)
      0.18
      (1%)
      0.8
      (5%)
      0.22
      (1%)
      38
      (238%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.03
      (1%)
      0.4
      (8%)
      0.83
      (17%)
      12.5
      (250%)
      Vitamin B6 (mg)
      (%DV)
      0
      (0%)
      0.24
      (14%)
      0.11
      (7%)
      2.9
      (168%)
      Biotin (mcg) --
      --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      2.6
      (1%)
      --
      (--%)
      12.3
      (3%)
      579.2
      (145%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      --
      (--%)
      Food Folate (mcg)
      (%)
      2.6
      (1%)
      --
      (--%)
      12.3
      (3%)
      --
      (--%)
      Folate DFE (mcg)
      (%)
      2.6
      (1%)
      --
      (--%)
      12.3
      (3%)
      --
      (--%)
      Choline (mg)
      (%DV)
      8.1
      (1%)
      --
      (--%)
      39.2
      (7%)
      13.1
      (2%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      5.4
      (225%)
      0.96
      (40%)
      8.7
      (362%)
      Retinol (mcg) 0
      --
      156.8
      223
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 0 1006 524.3 743.8
      Lycopene (mcg) 0
      --
      0
      --
      Lut + Zeaxanthin (mcg) 0
      --
      0
      --
      Vitamin E (mg)
      (%DV)
      16.6
      (111%)
      --
      (--%)
      0.02
      (0%)
      33.8
      (225%)
      Vitamin D (mcg)
      (%DV)
      2.6
      (13%)
      5.8
      (29%)
      2.9
      (15%)
      3.6
      (18%)
      Vitamin D2 (mcg) 0
      5.8
      --
      --
      Vitamin D3 (mcg) 2.6
      --
      2.9
      3.6
      Vitamin D (IU)
      (%DV)
      107.4
      (13%)
      238.1
      (30%)
      120.1
      (15%)
      144.9
      (18%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      1.1
      (1%)
      Vitamin K1 (mcg) 0.26
      --
      --
      0
      Menaquinone-4 (K2) (mcg) 0
      --
      --
      0
        Other
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Water (g) 252.9
      452.7
      221.4
      1.1
      Ash (g) 2
      3
      2
      2
      Alcohol (g) 0
      --
      0
      --
      Caffeine (mg) 0
      --
      0
      --
      Theobromine (mg) 0
      --
      0
      --
      PRAL score -9
      -9.62
      -0.2
      2.46
        Carbohydrates
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Soluble Fiber (g) --
      --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 2.1
      --
      --
      5.3
      Glucose (Dextrose) (g) 0
      --
      --
      0.85
      Fructose (g) 0
      --
      --
      0.95
      Lactose (g) 0
      --
      --
      0
      Maltose (g) 0
      --
      --
      0.16
      Galactose (g) 0
      --
      --
      0
      Starch (g) 0.18
      --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      --
      Total sugar alcohols (g) --
      --
      --
      --
        Fats
      Food # 1 2 3 4
      Weight (g) 262 486 245 42
      Monounsaturated Fats (g) 1.546
      1.905
      0.159
      0.186
      Polyunsaturated Fats (g) 0.629
      4.904
      0.022
      0.581
      Omega 3s (g)
      (%AI)
      0
      (0%)
      --
      (--%)
      0.007
      (0%)
      0.037
      (2%)
      Omega 6s (g)
      (%AI)
      0.66
      (4%)
      --
      (--%)
      0.015
      (0%)
      0.545
      (3%)
      Omega 3 to Omega 6 Ratio 0
      --
      0.5
      0.07
      Omega 6 to Omega 3 Ratio --
      --
      2
      14.91
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0
      (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) 0.66
      --
      --
      --
      gamma-Linolenic Acid (GLA) (g) 0
      --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      --
      --
      0
      DHG-linolenic acid (DGLA) (g) 0
      --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      0.032
      --
      Caproic (6:0) (g) 0
      --
      0.005
      --
      Caprylic Acid (8:0) (g) 0
      --
      0.007
      0
      Capric Acid (10:0) (g) 0
      --
      0.012
      0
      Lauric Acid (12:0) (g) 0
      --
      0.007
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      --
      Myristic Acid (14:0) (g) 0.008
      --
      0.059
      0
      Pentadecanoic Acid (15:0) (g) 0.005
      --
      --
      0
      Palmitic Acid (16:0) (g) 0.173
      --
      0.179
      0.172
      Margaric Acid (17:0) (g) 0
      --
      --
      0
      Stearic Acid (18:0) (g) 0.05
      --
      0.064
      0.01
      Arachidic Acid (20:0) (g) 0.003
      --
      --
      0
      Behenic Acid (22:0) (g) 0
      --
      --
      0
      Lignoceric Acid (24:0) (g) 0
      --
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      --
      --
      0
      Pentadecenoic Acid (15:1) (g) 0
      --
      --
      0
      Palmitoleic Acid (16:1) (g) 0.013
      --
      0.022
      0
      cis-Palmitoleic Acid (16:1 cis) (g) 0.013
      --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0.003
      --
      --
      0
      Oleic Acid (18:1) (g) 1.475
      --
      0.13
      0.178
      c-Oleic Acid (18:1 cis) (g) 1.475
      --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      --
      0
      0.008
      Docosenoic Acid (22:1) (g) 0
      --
      0
      0
      c-Docosenoic Acid (22:1 c) (g) 0
      --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.66
      --
      0.015
      0.545
      Conjugated Linoleic Acid (CLAs) (g) 0
      --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      --
      Octadecatrienoic (undiff) (g) 0
      --
      0.007
      0.037
      Octadecatrienoic Acid (mixed) (g) 0
      --
      --
      --
      Parinaric Acid (18:4) (g) 0
      --
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      --
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      0
      22:4 (g) 0
      --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) 0
      --
      --
      --
      t-Monoenoic Fats (g) 0
      --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      --
      --
      --
      t-Oleic Acid (18:1 t) (g) 0
      --
      --
      --
      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 4
      Weight (g) 262 486 245 42
      Essential  
      Histidine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      238
      (34%)
      100
      (14%)
      Isoleucine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      529
      (38%)
      144
      (10%)
      Leucine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      858
      (31%)
      284
      (10%)
      Lysine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      693
      (33%)
      63
      (3%)
      Methionine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      221
      (30%)
      53
      (7%)
      Phenylalanine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      421
      (48%)
      192
      (22%)
      Threonine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      394
      (38%)
      155
      (15%)
      Tryptophan (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      123
      (44%)
      58
      (21%)
      Valine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      586
      (32%)
      196
      (11%)
      Conditional  
      Arginine (mg) --
      --
      316
      165
      Cystine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      81
      (28%)
      84
      (29%)
      Glycine (mg) --
      --
      186
      206
      Proline (mg) --
      --
      848
      438
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      421
      (48%)
      83
      (9%)
      Non-Essential  
      Alanine (mg) --
      --
      301
      188
      Aspartic acid (mg) --
      --
      664
      407
      Betaine (mg) 0
      --
      --
      52
      Glutamic acid (mg) --
      --
      1833
      1191
      Hydroxyproline (mg) --
      --
      --
      --
      Serine (mg) --
      --
      475
      203
      Data Source
      Unsweetened Almond Milk
      USDA Food Data Central Standard Release (Common)
      Soy Milk
      USDA Food Data Central Standard Release (Common)
      Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      RALSTON Enriched Wheat Bran flakes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.