Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised
      ×
      Cooked Trout
      ×
      Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 9% DV 189 calories
      • Cooked Trout 1 fillet (x1) 11% DV 215 calories
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 8% DV 156 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 12% DV 9.6g
      • Cooked Trout 1 fillet (x1) 11% DV 8.3g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 6% DV 4.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 0% DV 0g
      • Cooked Trout 1 fillet (x1) 0% DV 0g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 48% DV 23.8g
      • Cooked Trout 1 fillet (x1) 66% DV 32.8g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 52% DV 26g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 25% DV 74mg
      • Cooked Trout 1 fillet (x1) 33% DV 98.7mg
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 23% DV 69.7mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 11% DV 2.2g
      • Cooked Trout 1 fillet (x1) 12% DV 2.3g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 9% DV 1.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 0% DV 0g
      • Cooked Trout 1 fillet (x1) 0% DV 0g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 0% DV 0g
      • Cooked Trout 1 fillet (x1) --% DV --g
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 4% DV 0.72mg
      • Cooked Trout 1 fillet (x1) 3% DV 0.54mg
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 9% DV 1.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 3% DV 41.7mg
      • Cooked Trout 1 fillet (x1) 9% DV 123mg
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 1% DV 17mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised 3 oz (x1) 5% DV 229.5mg
      • Cooked Trout 1 fillet (x1) 14% DV 640.6mg
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 7% DV 334.1mg
      Comparison Table

      Table Legend

      1. Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised
      2. Cooked Trout
      3. Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 143 85
      Calories
      (%DV)      		 189
      (9%)      		 215
      (11%)      		 156
      (8%)
      Fat (g)
      (%DV)      		 9.6
      (12%)      		 8.3
      (11%)      		 4.9
      (6%)
      Protein (g)
      (%DV)      		 23.8
      (48%)      		 32.8
      (66%)      		 26
      (52%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 74
      (25%)      		 98.7
      (33%)      		 69.7
      (23%)
      Saturated Fats (g)
      (%DV)      		 2.2
      (11%)      		 2.3
      (12%)      		 1.9
      (9%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) 0.02
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 143 85
      Calcium (mg)
      (%DV)      		 41.7
      (3%)      		 123
      (9%)      		 17
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.72
      (4%)      		 0.54
      (3%)      		 1.7
      (9%)
      Potassium, K (mg)
      (%DV)      		 229.5
      (5%)      		 640.6
      (14%)      		 334.1
      (7%)
      Magnesium (mg)
      (%DV)      		 17
      (4%)      		 44.3
      (11%)      		 22.1
      (5%)
      Phosphorus, P (mg)
      (%DV)      		 190.4
      (15%)      		 384.7
      (31%)      		 207.4
      (17%)
      Sodium (mg)
      (%DV)      		 59.5
      (2%)      		 80.1
      (3%)      		 54.4
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 2.8
      (25%)      		 0.73
      (7%)      		 4.9
      (44%)
      Copper, Cu (mg)
      (%DV)      		 0.08
      (9%)      		 0.08
      (9%)      		 0.08
      (9%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 0.03
      (1%)      		 0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 37.7
      (68%)      		 18.9
      (34%)      		 30.4
      (55%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 143 85
      Vitamin A, RAE (mcg)
      (%DV)      		 1.7
      (0%)      		 21.5
      (2%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 2.9
      (3%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.43
      (36%)      		 0.22
      (18%)      		 0.07
      (6%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.28
      (22%)      		 0.14
      (11%)      		 0.13
      (10%)
      Niacin (B3) (mg)
      (%DV)      		 6.5
      (40%)      		 8.3
      (52%)      		 7.4
      (46%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.82
      (16%)      		 1.5
      (30%)      		 0.51
      (10%)
      Vitamin B6 (mg)
      (%DV)      		 0.44
      (26%)      		 0.49
      (29%)      		 0.56
      (33%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 0
      (0%)      		 27.2
      (7%)      		 8.5
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 0
      (0%)      		 27.2
      (7%)      		 8.5
      (2%)
      Folate DFE (mcg)
      (%)      		 0
      (0%)      		 27.2
      (7%)      		 8.5
      (2%)
      Choline (mg)
      (%DV)      		 73.1
      (13%)      		 --
      (--%)      		 98.9
      (18%)
      Vitamin B12 (mcg)
      (%DV)      		 0.52
      (22%)      		 9
      (375%)      		 1.5
      (61%)
      Retinol (mcg) 1.7
      		21.5
      		0
      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) 5.1 71.5 0
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		0
      Vitamin E (mg)
      (%DV)      		 0.18
      (1%)      		 --
      (--%)      		 0.33
      (2%)
      Vitamin D (mcg)
      (%DV)      		 0.77
      (4%)      		 --
      (--%)      		 0.09
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 0.77
      		--
      		0.09
      Vitamin D (IU)
      (%DV)      		 30.6
      (4%)      		 --
      (--%)      		 3.4
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 1.2
      (1%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 85 143 85
      Water (g) 51.3
      		100.8
      		53.5
      Ash (g) 1
      		2
      		1
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 12.88
      		14.01
      		12.55
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 143 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 85 143 85
      Monounsaturated Fats (g) 4.946
      		2.497
      		1.964
      Polyunsaturated Fats (g) 0.929
      		2.618
      		0.181
      Omega 3s (g)
      (%AI)      		 0.031
      (2%)      		 1.413
      (88%)      		 0.014
      (1%)
      Omega 6s (g)
      (%AI)      		 0.751
      (4%)      		 0.412
      (2%)      		 0.144
      (1%)
      Omega 3 to Omega 6 Ratio 0.04
      		3.43
      		0.09
      Omega 6 to Omega 3 Ratio 23.89
      		0.29
      		10.56
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.028
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.669
      		0
      Docosapentaenoic Acid (DPA) (g) 0.008
      		--
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0.744
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0.003
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.029
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		--
      		0
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0.001
      		--
      		0
      Capric Acid (10:0) (g) 0.007
      		--
      		0.002
      Lauric Acid (12:0) (g) 0.006
      		--
      		0.006
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.077
      		0.292
      		0.133
      Pentadecanoic Acid (15:0) (g) 0.003
      		--
      		--
      Palmitic Acid (16:0) (g) 1.348
      		1.313
      		1.091
      Margaric Acid (17:0) (g) 0.016
      		--
      		--
      Stearic Acid (18:0) (g) 0.732
      		0.379
      		0.642
      Arachidic Acid (20:0) (g) 0.01
      		--
      		--
      Behenic Acid (22:0) (g) 0.002
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.001
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.147
      		0.965
      		0.147
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 2.379
      		1.313
      		1.815
      c-Oleic Acid (18:1 cis) (g) 2.36
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.04
      		0.073
      		0.002
      Docosenoic Acid (22:1) (g) 0
      		--
      		0
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.751
      		0.412
      		0.144
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.031
      		0.267
      		0.014
      Octadecatrienoic Acid (mixed) (g) 0.001
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0.329
      		0
      Eicosatrienoic Acid (20:3) (g) 0.003
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.075
      		0.172
      		0.024
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.002
      		--
      		--
      t-Monoenoic Fats (g) 0.02
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.02
      		--
      		--
      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) 85 143 85
      Essential  
      Histidine (mg)
      (%RDI)      		 969
      (138%)      		 965
      (138%)      		 829
      (118%)
      Isoleucine (mg)
      (%RDI)      		 1128
      (81%)      		 1510
      (108%)      		 1182
      (84%)
      Leucine (mg)
      (%RDI)      		 1960
      (72%)      		 2664
      (98%)      		 2066
      (76%)
      Lysine (mg)
      (%RDI)      		 2118
      (101%)      		 3010
      (143%)      		 2194
      (104%)
      Methionine (mg)
      (%RDI)      		 653
      (90%)      		 971
      (133%)      		 676
      (93%)
      Phenylalanine (mg)
      (%RDI)      		 989
      (113%)      		 1280
      (146%)      		 1026
      (117%)
      Threonine (mg)
      (%RDI)      		 1047
      (100%)      		 1437
      (137%)      		 1037
      (99%)
      Tryptophan (mg)
      (%RDI)      		 283
      (101%)      		 368
      (131%)      		 171
      (61%)
      Valine (mg)
      (%RDI)      		 1204
      (66%)      		 1689
      (93%)      		 1288
      (71%)
      Conditional  
      Arginine (mg) 1534
      		1962
      		1679
      Cystine (mg)
      (%RDI)      		 269
      (94%)      		 352
      (123%)      		 335
      (117%)
      Glycine (mg) 1076
      		1573
      		1581
      Proline (mg) 963
      		1160
      		1238
      Tyrosine (mg)
      (%RDI)      		 944
      (108%)      		 1107
      (126%)      		 827
      (95%)
      Non-Essential  
      Alanine (mg) 1364
      		1983
      		1578
      Aspartic acid (mg) 2228
      		3358
      		2365
      Betaine (mg) 3
      		--
      		13
      Glutamic acid (mg) 3638
      		4893
      		3898
      Hydroxyproline (mg) 83
      		--
      		273
      Serine (mg) 995
      		1337
      		1023
      Data Source
      Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised
      USDA Food Data Central Standard Release
      Cooked Trout
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.