Food vs food · USDA FNDDS 2021–2023
Pot pie vs shepherd’s pie
Comparing usual servings (pot pie: 1 individual pie, 250 g; shepherd’s pie: 1 individual pie, 250 g), USDA’s figures are higher for pot pie in 42 of the 65 nutrients it reports, and for shepherd’s pie in 11. The widest gaps against the Daily Value: more saturated fat (11.5 g vs 6.68 g), folate and thiamin in pot pie; more vitamin B12 (1.72 µg vs 0.38 µg) and zinc in shepherd’s pie. Energy: 638 kcal for pot pie, 308 kcal for shepherd’s pie. Per 100 g, the figures are higher for pot pie in 42 and for shepherd’s pie in 11.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Pot pie, chicken
Serving size 1 individual pie · 250 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 638 kcal (more) | |
| Protein | 23.1 g (more) | |
| Carbohydrates | 60 g (more) | |
| Fat | 33.8 g (more) | |
| Alcohol | 0 g | |
| Water | 130 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 11.5 g (more) | 57% |
| Monounsaturated fat | 14.6 g (more) | |
| Polyunsaturated fat | 4.63 g (more) | |
| Cholesterol | 72.5 mg (more) | 24% |
| SFA 4:0 (butyric) | 0.09 g | |
| SFA 6:0 (caproic) | 0.06 g | |
| SFA 8:0 (caprylic) | 0.04 g | |
| SFA 10:0 (capric) | 0.09 g | |
| SFA 12:0 (lauric) | 0.11 g | |
| SFA 14:0 (myristic) | 0.58 g | |
| SFA 16:0 (palmitic) | 6.6 g (more) | |
| SFA 18:0 (stearic) | 3.65 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.62 g (more) | |
| MUFA 18:1 (oleic) | 13.8 g (more) | |
| MUFA 20:1 (gadoleic) | 0.16 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 4.23 g (more) | |
| PUFA 18:3 (linolenic) | 0.23 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.07 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 5 g (more) | 18% |
| Sugars | 8.32 g (more) | |
| Vitamins | ||
| Vitamin A | 308 µg (more) | 34% |
| Retinol | 72.5 µg (more) | |
| Beta-carotene | 2,375 µg (more) | |
| Alpha-carotene | 862 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 665 µg (more) | |
| Vitamin C | 3.75 mg | 4% |
| Vitamin D | 0.75 µg (more) | 4% |
| Vitamin E | 1.17 mg (more) | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 20.8 µg (more) | 17% |
| Thiamin (B1) | 0.44 mg (more) | 37% |
| Riboflavin (B2) | 0.36 mg (more) | 28% |
| Niacin (B3) | 7.8 mg (more) | 49% |
| Vitamin B6 | 0.53 mg (more) | 31% |
| Folate | 87.5 µg (more) | |
| Folate, DFE | 120 µg (more) | 30% |
| Folate, food | 42.5 µg (more) | |
| Folic acid | 45 µg (more) | |
| Vitamin B12 | 0.38 µg | 16% |
| Vitamin B12, added | 0 µg | |
| Choline | 76 mg | 14% |
| Minerals | ||
| Calcium | 97.5 mg (more) | 8% |
| Iron | 3.43 mg (more) | 19% |
| Magnesium | 45 mg (more) | 11% |
| Phosphorus | 270 mg (more) | 22% |
| Potassium | 428 mg | 9% |
| Sodium | 938 mg (more) | 41% |
| Zinc | 1.6 mg | 15% |
| Copper | 0.16 mg (more) | 18% |
| Selenium | 22 µg (more) | 40% |
| 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.
Shepherd's pie
Serving size 1 individual pie · 250 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 308 kcal | |
| Protein | 19.1 g | |
| Carbohydrates | 21.8 g | |
| Fat | 15.8 g | |
| Alcohol | 0 g | |
| Water | 190 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.68 g | 33% |
| Monounsaturated fat | 5.9 g | |
| Polyunsaturated fat | 1.2 g | |
| Cholesterol | 67.5 mg | 22% |
| SFA 4:0 (butyric) | 0.09 g | |
| SFA 6:0 (caproic) | 0.07 g (more) | |
| SFA 8:0 (caprylic) | 0.04 g | |
| SFA 10:0 (capric) | 0.12 g (more) | |
| SFA 12:0 (lauric) | 0.14 g (more) | |
| SFA 14:0 (myristic) | 0.7 g (more) | |
| SFA 16:0 (palmitic) | 3.6 g | |
| SFA 18:0 (stearic) | 1.69 g | |
| MUFA 16:1 (palmitoleic) | 0.47 g | |
| MUFA 18:1 (oleic) | 5.17 g | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.99 g | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.04 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.75 g | 13% |
| Sugars | 4.7 g | |
| Vitamins | ||
| Vitamin A | 198 µg | 22% |
| Retinol | 55 µg | |
| Beta-carotene | 1,452 µg | |
| Alpha-carotene | 508 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 3,200 µg (more) | |
| Lutein + zeaxanthin | 390 µg | |
| Vitamin C | 5 mg (more) | 6% |
| Vitamin D | 0.25 µg | 1% |
| Vitamin E | 0.83 mg | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 9.75 µg | 8% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 0.26 mg | 20% |
| Niacin (B3) | 4.93 mg | 31% |
| Vitamin B6 | 0.44 mg | 26% |
| Folate | 30 µg | |
| Folate, DFE | 30 µg | 8% |
| Folate, food | 30 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.72 µg (more) | 72% |
| Vitamin B12, added | 0 µg | |
| Choline | 76.8 mg (more) | 14% |
| Minerals | ||
| Calcium | 65 mg | 5% |
| Iron | 2.33 mg | 13% |
| Magnesium | 37.5 mg | 9% |
| Phosphorus | 218 mg | 17% |
| Potassium | 625 mg (more) | 13% |
| Sodium | 660 mg | 29% |
| Zinc | 4.23 mg (more) | 38% |
| Copper | 0.14 mg | 15% |
| Selenium | 15.5 µg | 28% |
| 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.
Pot pie, chicken
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 255 kcal (more) | |
| Protein | 9.24 g (more) | |
| Carbohydrates | 24 g (more) | |
| Fat | 13.5 g (more) | |
| Alcohol | 0 g | |
| Water | 52.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.6 g (more) | 23% |
| Monounsaturated fat | 5.85 g (more) | |
| Polyunsaturated fat | 1.85 g (more) | |
| Cholesterol | 29 mg (more) | 10% |
| SFA 4:0 (butyric) | 0.04 g | |
| SFA 6:0 (caproic) | 0.03 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.04 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.23 g | |
| SFA 16:0 (palmitic) | 2.64 g (more) | |
| SFA 18:0 (stearic) | 1.46 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.25 g (more) | |
| MUFA 18:1 (oleic) | 5.53 g (more) | |
| MUFA 20:1 (gadoleic) | 0.06 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.69 g (more) | |
| PUFA 18:3 (linolenic) | 0.09 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.03 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 2 g (more) | 7% |
| Sugars | 3.33 g (more) | |
| Vitamins | ||
| Vitamin A | 123 µg (more) | 14% |
| Retinol | 29 µg (more) | |
| Beta-carotene | 950 µg (more) | |
| Alpha-carotene | 345 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 266 µg (more) | |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D | 0.3 µg (more) | 2% |
| Vitamin E | 0.47 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 8.3 µg (more) | 7% |
| Thiamin (B1) | 0.18 mg (more) | 15% |
| Riboflavin (B2) | 0.14 mg (more) | 11% |
| Niacin (B3) | 3.12 mg (more) | 19% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 35 µg (more) | |
| Folate, DFE | 48 µg (more) | 12% |
| Folate, food | 17 µg (more) | |
| Folic acid | 18 µg (more) | |
| Vitamin B12 | 0.15 µg | 6% |
| Vitamin B12, added | 0 µg | |
| Choline | 30.4 mg | 6% |
| Minerals | ||
| Calcium | 39 mg (more) | 3% |
| Iron | 1.37 mg (more) | 8% |
| Magnesium | 18 mg (more) | 4% |
| Phosphorus | 108 mg (more) | 9% |
| Potassium | 171 mg | 4% |
| Sodium | 375 mg (more) | 16% |
| Zinc | 0.64 mg | 6% |
| Copper | 0.06 mg (more) | 7% |
| Selenium | 8.8 µg (more) | 16% |
| 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.
Shepherd's pie
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 123 kcal | |
| Protein | 7.64 g | |
| Carbohydrates | 8.72 g | |
| Fat | 6.3 g | |
| Alcohol | 0 g | |
| Water | 76.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.67 g | 13% |
| Monounsaturated fat | 2.36 g | |
| Polyunsaturated fat | 0.48 g | |
| Cholesterol | 27 mg | 9% |
| SFA 4:0 (butyric) | 0.04 g | |
| SFA 6:0 (caproic) | 0.03 g | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.05 g (more) | |
| SFA 12:0 (lauric) | 0.05 g (more) | |
| SFA 14:0 (myristic) | 0.28 g (more) | |
| SFA 16:0 (palmitic) | 1.44 g | |
| SFA 18:0 (stearic) | 0.68 g | |
| MUFA 16:1 (palmitoleic) | 0.19 g | |
| MUFA 18:1 (oleic) | 2.07 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.4 g | |
| PUFA 18:3 (linolenic) | 0.06 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.01 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.5 g | 5% |
| Sugars | 1.88 g | |
| Vitamins | ||
| Vitamin A | 79 µg | 9% |
| Retinol | 22 µg | |
| Beta-carotene | 581 µg | |
| Alpha-carotene | 203 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 1,280 µg (more) | |
| Lutein + zeaxanthin | 156 µg | |
| Vitamin C | 2 mg (more) | 2% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.9 µg | 3% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.97 mg | 12% |
| Vitamin B6 | 0.18 mg | 10% |
| Folate | 12 µg | |
| Folate, DFE | 12 µg | 3% |
| Folate, food | 12 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.69 µg (more) | 29% |
| Vitamin B12, added | 0 µg | |
| Choline | 30.7 mg (more) | 6% |
| Minerals | ||
| Calcium | 26 mg | 2% |
| Iron | 0.93 mg | 5% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 87 mg | 7% |
| Potassium | 250 mg (more) | 5% |
| Sodium | 264 mg | 11% |
| Zinc | 1.69 mg (more) | 15% |
| Copper | 0.05 mg | 6% |
| Selenium | 6.2 µg | 11% |
| 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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How to read it
- Foods. Pot pie is FNDDS’s “Pot pie, chicken” and shepherd’s pie is “Shepherd's pie”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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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.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.