Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Hard Boiled Eggs
      ×
      Wild Atlantic Salmon (Cooked)
      ×
      Cottage Cheese (Blended)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 15% DV 309 calories
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 111 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 18% DV 13.8g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 4.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 0% DV 0g
      • Cottage Cheese (Blended) 4 oz (x1) 1% DV 3.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 86% DV 43.2g
      • Cottage Cheese (Blended) 4 oz (x1) 25% DV 12.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 40% DV 120.7mg
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 19.2mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 11% DV 2.1g
      • Cottage Cheese (Blended) 4 oz (x1) 10% DV 1.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 0% DV 0g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 0% DV 0g
      • Cottage Cheese (Blended) 4 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) --% DV --g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 3g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 10% DV 1.8mg
      • Cottage Cheese (Blended) 4 oz (x1) 0% DV 0.08mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 2% DV 25.5mg
      • Cottage Cheese (Blended) 4 oz (x1) 7% DV 93.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 23% DV 1067.6mg
      • Cottage Cheese (Blended) 4 oz (x1) 3% DV 117.5mg
      Comparison Table

      Table Legend

      1. Hard Boiled Eggs
      2. Wild Atlantic Salmon (Cooked)
      3. Cottage Cheese (Blended)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 170 113
      Calories
      (%DV)
      78
      (4%)
      309
      (15%)
      111
      (6%)
      Fat (g)
      (%DV)
      5.3
      (7%)
      13.8
      (18%)
      4.9
      (6%)
      Protein (g)
      (%DV)
      6.3
      (13%)
      43.2
      (86%)
      12.6
      (25%)
      Carbohydrate (g)
      (%DV)
      0.56
      (0%)
      0
      (0%)
      3.8
      (1%)
      Sugars (g)
      (%DV)
      0.56
      (1%)
      --
      (--%)
      3
      (6%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      186.5
      (62%)
      120.7
      (40%)
      19.2
      (6%)
      Saturated Fats (g)
      (%DV)
      1.6
      (8%)
      2.1
      (11%)
      1.9
      (10%)
      Net-Carbs (g) 0.56
      0
      3.8
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 50 170 113
      Calcium (mg)
      (%DV)
      25
      (2%)
      25.5
      (2%)
      93.8
      (7%)
      Iron, Fe (mg)
      (%DV)
      0.6
      (3%)
      1.8
      (10%)
      0.08
      (0%)
      Potassium, K (mg)
      (%DV)
      63
      (1%)
      1067.6
      (23%)
      117.5
      (3%)
      Magnesium (mg)
      (%DV)
      5
      (1%)
      62.9
      (15%)
      9
      (2%)
      Phosphorus, P (mg)
      (%DV)
      86
      (7%)
      435.2
      (35%)
      179.7
      (14%)
      Sodium (mg)
      (%DV)
      62
      (3%)
      95.2
      (4%)
      356
      (15%)
      Zinc, Zn (mg)
      (%DV)
      0.53
      (5%)
      1.4
      (13%)
      0.45
      (4%)
      Copper, Cu (mg)
      (%DV)
      0.01
      (1%)
      0.55
      (61%)
      0.03
      (4%)
      Manganese (mg)
      (%DV)
      0.01
      (1%)
      0.04
      (2%)
      0
      (0%)
      Selenium, Se (mcg)
      (%DV)
      15.4
      (28%)
      79.6
      (145%)
      11
      (20%)
      Fluoride, F (mcg)
      (%AI)
      2.4
      (0%)
      --
      (--%)
      35.7
      (1%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 50 170 113
      Vitamin A, RAE (mcg)
      (%DV)
      74.5
      (8%)
      22.1
      (2%)
      41.8
      (5%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.03
      (3%)
      0.47
      (39%)
      0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.26
      (20%)
      0.83
      (64%)
      0.18
      (14%)
      Niacin (B3) (mg)
      (%DV)
      0.03
      (0%)
      17.1
      (107%)
      0.11
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.7
      (14%)
      3.3
      (65%)
      0.63
      (13%)
      Vitamin B6 (mg)
      (%DV)
      0.06
      (4%)
      1.6
      (94%)
      0.05
      (3%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      22
      (6%)
      49.3
      (12%)
      13.6
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      22
      (6%)
      49.3
      (12%)
      13.6
      (3%)
      Folate DFE (mcg)
      (%)
      22
      (6%)
      49.3
      (12%)
      13.6
      (3%)
      Choline (mg)
      (%DV)
      146.9
      (27%)
      --
      (--%)
      20.8
      (4%)
      Vitamin B12 (mcg)
      (%DV)
      0.56
      (23%)
      5.2
      (216%)
      0.49
      (20%)
      Retinol (mcg) 74
      22.1
      40.7
      Carotene, beta (mcg)
      (%RDA)
      5.5
      (0%)
      --
      (--%)
      13.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      5
      (0%)
      --
      (--%)
      0
      (0%)
      Vitamin A, IU (IU) 260 74.8 158.2
      Lycopene (mcg) 0
      --
      0
      Lut + Zeaxanthin (mcg) 176.5
      --
      0
      Vitamin E (mg)
      (%DV)
      0.52
      (3%)
      --
      (--%)
      0.09
      (1%)
      Vitamin D (mcg)
      (%DV)
      1.1
      (6%)
      --
      (--%)
      0.11
      (1%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 1.1
      --
      0.11
      Vitamin D (IU)
      (%DV)
      43.5
      (5%)
      --
      (--%)
      3.4
      (0%)
      Vitamin K (mcg)
      (%DV)
      0.15
      (0%)
      --
      (--%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      1
        Other
      Food # 1 2 3
      Weight (g) 50 170 113
      Water (g) 37.3
      101.4
      90.2
      Ash (g) 0.54
      6
      2
      Alcohol (g) 0
      --
      0
      Caffeine (mg) 0
      --
      0
      Theobromine (mg) 0
      --
      0
      PRAL score 4.48
      12.78
      8.87
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 170 113
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      3
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 50 170 113
      Monounsaturated Fats (g) 2.039
      4.585
      0.879
      Polyunsaturated Fats (g) 0.707
      5.535
      0.139
      Omega 3s (g)
      (%AI)
      0.018
      (1%)
      3.754
      (235%)
      0.019
      (1%)
      Omega 6s (g)
      (%AI)
      0.594
      (3%)
      0.374
      (2%)
      0.119
      (1%)
      Omega 3 to Omega 6 Ratio 0.03
      10.04
      0.16
      Omega 6 to Omega 3 Ratio 33.94
      0.1
      6.18
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      0.699
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.626
      0
      Docosahexaenoic Acid (DHA) (g) 0.019
      2.429
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      0.123
      Caproic (6:0) (g) 0
      --
      0.028
      Caprylic Acid (8:0) (g) 0.002
      --
      0.026
      Capric Acid (10:0) (g) 0.002
      --
      0.072
      Lauric Acid (12:0) (g) 0.002
      --
      0.079
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.018
      0.299
      0.297
      Pentadecanoic Acid (15:0) (g) --
      --
      0.033
      Palmitic Acid (16:0) (g) 1.175
      1.377
      0.879
      Margaric Acid (17:0) (g) --
      --
      0.014
      Stearic Acid (18:0) (g) 0.414
      0.462
      0.39
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.019
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.155
      0.547
      0.053
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 1.863
      2.944
      0.807
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.015
      0.486
      0
      Docosenoic Acid (22:1) (g) 0.002
      0.609
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.594
      0.374
      0.119
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.018
      0.643
      0.019
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0.18
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.075
      0.581
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 50 170 113
      Essential  
      Histidine (mg)
      (%RDI)
      149
      (21%)
      1273
      (182%)
      368
      (53%)
      Isoleucine (mg)
      (%RDI)
      343
      (25%)
      1992
      (142%)
      668
      (48%)
      Leucine (mg)
      (%RDI)
      538
      (20%)
      3514
      (129%)
      1261
      (46%)
      Lysine (mg)
      (%RDI)
      452
      (22%)
      3971
      (189%)
      1055
      (50%)
      Methionine (mg)
      (%RDI)
      196
      (27%)
      1280
      (176%)
      304
      (42%)
      Phenylalanine (mg)
      (%RDI)
      334
      (38%)
      1688
      (193%)
      652
      (75%)
      Threonine (mg)
      (%RDI)
      302
      (29%)
      1896
      (181%)
      565
      (54%)
      Tryptophan (mg)
      (%RDI)
      77
      (27%)
      485
      (173%)
      166
      (59%)
      Valine (mg)
      (%RDI)
      384
      (21%)
      2227
      (122%)
      845
      (46%)
      Conditional  
      Arginine (mg) 378
      2587
      562
      Cystine (mg)
      (%RDI)
      146
      (51%)
      464
      (162%)
      75
      (26%)
      Glycine (mg) 212
      2076
      251
      Proline (mg) 251
      1528
      1389
      Tyrosine (mg)
      (%RDI)
      257
      (29%)
      1460
      (167%)
      683
      (78%)
      Non-Essential  
      Alanine (mg) 350
      2615
      434
      Aspartic acid (mg) 632
      4429
      1023
      Betaine (mg) 0.3
      --
      0.79
      Glutamic acid (mg) 822
      6455
      2941
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 468
      1765
      722
      Data Source
      Hard Boiled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Wild Atlantic Salmon (Cooked)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cottage Cheese (Blended)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.