Free tool · USDA FNDDS 2021–2023
Food vs food
Compare any two of 5,149 USDA foods, nutrient by nutrient: all 65 that FNDDS reports, per serving or per 100 g. A check marks which food has more of each. It all runs in your browser.
Picking foods needs JavaScript. Without it, here are apple and banana, and the 73 popular comparisons below each have their own page.
Apple, raw vs Banana, raw
Comparing usual servings (Apple, raw: 1 medium, 200 g; Banana, raw: 1 banana, 126 g), USDA’s figures are higher for Apple, raw in 15 of the 65 nutrients it reports, and for Banana, raw in 24. The widest gaps against the Daily Value: more fiber (4.2 g vs 2.14 g) in Apple, raw; more vitamin B6 (0.27 mg vs 0.06 mg), copper and vitamin C in Banana, raw. Energy: 122 kcal for each. Per 100 g, the figures are higher for Apple, raw in 10 and for Banana, raw in 29.
Apple, raw
Serving size 1 medium · 200 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 122 kcal | |
| Protein | 0.34 g | |
| Carbohydrates | 29.6 g (more) | |
| Fat | 0.3 g | |
| Alcohol | 0 g | |
| Water | 169 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.06 g | <1% |
| Monounsaturated fat | 0.01 g | |
| Polyunsaturated fat | 0.1 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.09 g (more) | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 4.2 g (more) | 15% |
| Sugars | 24.2 g (more) | |
| Vitamins | ||
| Vitamin A | 6 µg (more) | 1% |
| Retinol | 0 µg | |
| Beta-carotene | 54 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 22 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 58 µg (more) | |
| Vitamin C | 9.2 mg | 10% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.36 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.4 µg (more) | 4% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.14 mg (more) | 11% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.8 mg | 1% |
| Minerals | ||
| Calcium | 10 mg (more) | 1% |
| Iron | 0.06 mg (more) | <1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 18 mg | 1% |
| Potassium | 208 mg | 4% |
| Sodium | 0 mg | 0% |
| Zinc | 0.04 mg | <1% |
| Copper | 0.06 mg | 7% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Banana, raw
Serving size 1 banana · 126 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 122 kcal | |
| Protein | 0.93 g (more) | |
| Carbohydrates | 28.6 g | |
| Fat | 0.35 g (more) | |
| Alcohol | 0 g | |
| Water | 95.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.14 g (more) | 1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.09 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.13 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.03 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.06 g | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.14 g | 8% |
| Sugars | 19.9 g | |
| Vitamins | ||
| Vitamin A | 1.26 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 10.1 µg | |
| Alpha-carotene | 8.82 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 27.7 µg | |
| Vitamin C | 15.1 mg (more) | 17% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.13 µg | <1% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.82 mg (more) | 5% |
| Vitamin B6 | 0.27 mg (more) | 16% |
| Folate | 18.9 µg (more) | |
| Folate, DFE | 18.9 µg (more) | 5% |
| Folate, food | 18.9 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 12.3 mg (more) | 2% |
| Minerals | ||
| Calcium | 6.3 mg | <1% |
| Iron | 0 mg | 0% |
| Magnesium | 35.3 mg (more) | 8% |
| Phosphorus | 27.7 mg (more) | 2% |
| Potassium | 411 mg (more) | 9% |
| Sodium | 0 mg | 0% |
| Zinc | 0.2 mg (more) | 2% |
| Copper | 0.13 mg (more) | 14% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Apple, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 61 kcal | |
| Protein | 0.17 g | |
| Carbohydrates | 14.8 g | |
| Fat | 0.15 g | |
| Alcohol | 0 g | |
| Water | 84.6 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.1 g (more) | 7% |
| Sugars | 12.1 g | |
| Vitamins | ||
| Vitamin A | 3 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 27 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 11 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 29 µg (more) | |
| Vitamin C | 4.6 mg | 5% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.18 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.2 µg (more) | 2% |
| Thiamin (B1) | <0.01 mg | 1% |
| Riboflavin (B2) | 0.07 mg (more) | 5% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 3.4 mg | 1% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0.03 mg (more) | <1% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 9 mg | 1% |
| Potassium | 104 mg | 2% |
| Sodium | 0 mg | 0% |
| Zinc | 0.02 mg | <1% |
| Copper | 0.03 mg | 3% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Banana, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 97 kcal (more) | |
| Protein | 0.74 g (more) | |
| Carbohydrates | 22.7 g (more) | |
| Fat | 0.28 g (more) | |
| Alcohol | 0 g | |
| Water | 75.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.11 g (more) | 1% |
| Monounsaturated fat | 0.03 g (more) | |
| Polyunsaturated fat | 0.07 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.1 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.02 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g (more) | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.7 g | 6% |
| Sugars | 15.8 g (more) | |
| Vitamins | ||
| Vitamin A | 1 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 8 µg | |
| Alpha-carotene | 7 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 22 µg | |
| Vitamin C | 12 mg (more) | 13% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0.05 mg (more) | 5% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.65 mg (more) | 4% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 15 µg (more) | |
| Folate, DFE | 15 µg (more) | 4% |
| Folate, food | 15 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 9.8 mg (more) | 2% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0 mg | 0% |
| Magnesium | 28 mg (more) | 7% |
| Phosphorus | 22 mg (more) | 2% |
| Potassium | 326 mg (more) | 7% |
| Sodium | 0 mg | 0% |
| Zinc | 0.16 mg (more) | 1% |
| Copper | 0.1 mg (more) | 11% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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- Foods. 5,149 generic foods from USDA’s FNDDS 2021–2023: the 3,432 that Calorie Tape’s nutrient lists rank, and 1,717 mixed dishes such as pizza, burritos and soups, whose values assume a standard recipe. Baby foods, meal replacements and recipe ingredients are left out.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
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