Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
Edit Save
Done
Settings
Canned White Tuna (Water Packed)
×
Romaine Lettuce
×
Tomatoes
×
Whole Wheat Bread
×
Clear Comparison Compare Save Comparison
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 109 calories
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 2 calories
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 4 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 2.5g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.4g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.8g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 40% DV 20.1g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.1g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.2g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 12% DV 35.7mg
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0mg
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.3g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.2g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.1g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.5g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 0.8mg
  • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.1mg
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.1mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 1% DV 11.9mg
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 4mg
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 2mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 201.5mg
  • Romaine Lettuce 1 leaf inner (x2) 1% DV 29.6mg
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 47.4mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
Comparison Table

Table Legend

  1. Canned White Tuna (Water Packed)
  2. Romaine Lettuce
  3. Tomatoes
  4. Whole Wheat Bread
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 85 12 20 64
Calories
(%DV)		 109
(5%)		 2
(0%)		 4
(0%)		 161
(8%)
Fat (g)
(%DV)		 2.5
(3%)		 0
(0%)		 0
(0%)		 2.2
(3%)
Protein (g)
(%DV)		 20.1
(40%)		 0.1
(0%)		 0.2
(0%)		 8
(16%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0.4
(0%)		 0.8
(0%)		 27.3
(9%)
Sugars (g)
(%DV)		 0
(0%)		 0.1
(0%)		 0.5
(1%)		 2.8
(6%)
Fiber (g)
(%DV)		 0
(0%)		 0.3
(1%)		 0.2
(1%)		 3.8
(14%)
Cholesterol (mg)
(%DV)		 35.7
(12%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.7
(3%)		 0
(0%)		 0
(0%)		 0.5
(2%)
Net-Carbs (g) 0
0.1
0.5
23.5
Trans Fatty Acids (g) ~
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 85 12 20 64
Calcium (mg)
(%DV)		 11.9
(1%)		 4
(0%)		 2
(0%)		 103
(8%)
Iron, Fe (mg)
(%DV)		 0.8
(5%)		 0.1
(1%)		 0.1
(0%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 201.5
(4%)		 29.6
(1%)		 47.4
(1%)		 162.6
(3%)
Magnesium (mg)
(%DV)		 28.1
(7%)		 1.7
(0%)		 2.2
(1%)		 48
(11%)
Phosphorus, P (mg)
(%DV)		 184.5
(15%)		 3.6
(0%)		 4.8
(0%)		 135.7
(11%)
Sodium (mg)
(%DV)		 320.5
(14%)		 1
(0%)		 1
(0%)		 291.2
(13%)
Zinc, Zn (mg)
(%DV)		 0.4
(4%)		 0
(0%)		 0
(0%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0
(4%)		 0
(1%)		 0
(1%)		 0.1
(16%)
Manganese (mg)
(%DV)		 0
(1%)		 0
(1%)		 0
(1%)		 1.4
(60%)
Selenium, Se (mcg)
(%DV)		 55.8
(102%)		 0
(0%)		 0
(0%)		 16.4
(30%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 0.5
(0%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
~
Iodine, I (mcg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (mcg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 85 12 20 64
Vitamin A, RAE (mcg)
(%DV)		 5.1
(1%)		 52.3
(6%)		 8.4
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.5
(1%)		 2.7
(3%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(1%)		 0
(1%)		 0
(1%)		 0.3
(21%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)		 0
(1%)		 0
(0%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 4.9
(31%)		 0
(0%)		 0.1
(1%)		 2.8
(18%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)		 0
(0%)		 0
(0%)		 0.4
(8%)
Vitamin B6 (mg)
(%DV)		 0.2
(11%)		 0
(1%)		 0
(1%)		 0.1
(8%)
Biotin (mcg) ~
~
~
~
Folate (B9) (mcg)
(%DV)		 1.7
(0%)		 16.3
(4%)		 3
(1%)		 26.9
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 1.7
(0%)		 16.3
(4%)		 3
(1%)		 26.9
(7%)
Folate DFE (mcg)
(%)		 1.7
(0%)		 16.3
(4%)		 3
(1%)		 26.9
(7%)
Choline (mg)
(%DV)		 24.9
(5%)		 1.2
(0%)		 1.3
(0%)		 17.4
(3%)
Vitamin B12 (mcg)
(%DV)		 1
(41%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 5.1
0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 627.1
(6%)		 89.8
(1%)		 1.3
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 20.2
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 17
(1%)		 1045.2
(35%)		 166.6
(6%)		 1.9
(0%)
Lycopene (mcg) 0
0
514.6
0
Lut + Zeaxanthin (mcg) 0
277.4
24.6
55.7
Vitamin E (mg)
(%DV)		 0.7
(5%)		 0
(0%)		 0.1
(1%)		 1.7
(11%)
Vitamin D (mcg)
(%DV)		 1.7
(9%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
~
~
Vitamin D3 (mcg) 1.7
~
~
~
Vitamin D (IU)
(%DV)		 68
(9%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.1
(2%)		 12.3
(10%)		 1.6
(1%)		 5
(4%)
Vitamin K1 (mcg) ~
0
0
0.4
Menaquinone-4 (mcg) ~
~
~
~
  Other
Food # 1 2 3 4
Weight (g) 85 12 20 64
Water (g) 62.2
11.4
18.9
25
Ash (g) 1
0
0
1
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 11.52
-0.52
-0.82
2.89
  Carbohydrates
Food # 1 2 3 4
Weight (g) 85 12 20 64
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
0
0
0
Glucose (Dextrose) (g) ~
0
0.3
0.7
Fructose (g) ~
0.1
0.3
1.4
Lactose (g) ~
0
0
0
Maltose (g) ~
0
0
0.7
Galactose (g) ~
0
0
0
Starch (g) ~
0
0
18.4
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 85 12 20 64
Monounsaturated Fats (mg) 666
1
6
397
Polyunsaturated Fats (mg) 943
19
17
1019
Omega 3s (mg)
(%AI)		 791
(49%)		 14
(1%)		 1
(0%)		 88
(6%)
Omega 6s (mg)
(%AI)		 47
(0%)		 6
(0%)		 16
(0%)		 929
(5%)
Omega 3 to Omega 6 Ratio 16.93
2.4
0.04
0.1
Omega 6 to Omega 3 Ratio 0.06
0.42
26.67
10.51
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
88
20:5 n-3 (EPA) (mg) 198
0
0
0
22:5 n-3 (DPA) (mg) 15
0
0
0
22:6 n-3 (DHA) (mg) 535
0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
3
Stigmasterol (mg) ~
~
~
~
Campesterol (mg) ~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
Phytosterols (mg) ~
~
1.4
~
4:0 (mg) 0
0
0
0
6:0 (mg) 0
0
0
0
8:0 (mg) 0
0
0
1
10:0 (mg) 0
0
0
5
12:0 (mg) 0
0
0
8
13:0 (mg) ~
~
~
~
14:0 (mg) 70
0
0
5
15:0 (mg) ~
~
~
2
16:0 (mg) 503
4
4
278
17:0 (mg) ~
~
~
2
18:0 (mg) 100
1
2
148
20:0 (mg) ~
~
~
4
22:0 (mg) ~
~
~
4
24:0 (mg) ~
~
~
3
14:1 (mg) ~
~
~
0
15:1 (mg) ~
~
~
0
16:1 undifferentiated (mg) 122
0
0
10
16:1 c (mg) ~
~
~
10
17:1 (mg) ~
~
~
1
18:1 undifferentiated (mg) 440
1
6
374
18:1 c (mg) ~
~
~
364
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 66
0
0
11
22:1 undifferentiated (mg) 37
0
0
0
22:1 c (mg) ~
~
~
0
24:1 c (mg) ~
~
~
0
18:2 undiff (mg) 47
6
16
925
18:2 n-6 c,c (mg) ~
~
~
922
18:2 CLAs (mg) ~
~
~
1
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 60
14
1
89
18:3 n-6 c,c,c (mg) ~
~
~
1
18:3i (mg) ~
~
~
0
18:4 (mg) 43
0
0
0
20:2 n-6 c,c (mg) ~
~
~
1
20:3 undifferentiated (mg) ~
~
~
1
20:3 n-3 (mg) ~
~
~
1
20:3 n-6 (mg) ~
~
~
0
20:4 undifferentiated (mg) 43
0
0
3
20:4 n-6 (mg) ~
~
~
~
21:5 (mg) ~
~
~
~
22:4 (mg) ~
~
~
0
Trans-Monoenoic Fats (mg) ~
~
~
10
16:1 t (mg) ~
~
~
0
18:1 t (mg) ~
~
~
10
22:1 t (mg) ~
~
~
0
18:2 t not further def. (mg) ~
~
~
3
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 85 12 20 64
Betaine (mg) ~
0
0
81
Tryptophan (mg)
(%RDI)		 225
(80%)		 1
(0%)		 1
(0%)		 ~
(~%)
Threonine (mg)
(%RDI)		 880
(84%)		 5
(0%)		 5
(1%)		 ~
(~%)
Isoleucine (mg)
(%RDI)		 925
(66%)		 5
(0%)		 4
(0%)		 ~
(~%)
Leucine (mg)
(%RDI)		 1632
(60%)		 9
(0%)		 5
(0%)		 ~
(~%)
Lysine (mg)
(%RDI)		 1844
(88%)		 8
(0%)		 5
(0%)		 ~
(~%)
Methionine (mg)
(%RDI)		 594
(82%)		 2
(0%)		 1
(0%)		 ~
(~%)
Cystine (mg)
(%RDI)		 215
(75%)		 1
(0%)		 2
(1%)		 ~
(~%)
Phenylalanine (mg)
(%RDI)		 784
(90%)		 8
(1%)		 5
(1%)		 ~
(~%)
Tyrosine (mg)
(%RDI)		 677
(77%)		 3
(0%)		 3
(0%)		 ~
(~%)
Valine (mg)
(%RDI)		 1034
(57%)		 7
(0%)		 4
(0%)		 ~
(~%)
Arginine (mg) 1201
6
4
~
Histidine (mg)
(%RDI)		 591
(84%)		 3
(0%)		 3
(0%)		 ~
(~%)
Alanine (mg) 1214
7
5
~
Aspartic acid (mg) 2056
17
27
~
Glutamic acid (mg) 2997
21
86
~
Glycine (mg) 964
6
4
~
Proline (mg) 710
5
3
~
Serine (mg) 819
6
5
~
Hydroxyproline (mg) ~
~
~
~
Data Source
Canned White Tuna (Water Packed)
USDA Food Data Central Standard Release (Common)
Romaine Lettuce
USDA Food Data Central Standard Release (Common)
Tomatoes
USDA Food Data Central Standard Release (Common)
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)
feedback
feedback