Nutrition Comparison Tool
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      Cooked Tilapia
      ×
      Chicken, roasting, meat only, cooked, roasted
      ×
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 11% DV 218 calories
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 47 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 6% DV 4.5g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 3% DV 2.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 0% DV 0g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 89% DV 44.5g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 70% DV 35g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 12% DV 6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 32% DV 96.9mg
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 35% DV 105mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 6% DV 19.3mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 8% DV 1.6g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 13% DV 2.5g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 5% DV 0.98g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 0% DV 0g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 0% DV 0g
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) --% DV --g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 7% DV 1.2mg
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 0.44mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 2% DV 23.8mg
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 1% DV 7.7mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Tilapia 6oz fillet (x1) 14% DV 646mg
      • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 93.7mg
      Comparison Table

      Table Legend

      1. Cooked Tilapia
      2. Chicken, roasting, meat only, cooked, roasted
      3. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 140 28
      Calories
      (%DV)      		 218
      (11%)      		 234
      (12%)      		 47
      (2%)
      Fat (g)
      (%DV)      		 4.5
      (6%)      		 9.3
      (12%)      		 2.4
      (3%)
      Protein (g)
      (%DV)      		 44.5
      (89%)      		 35
      (70%)      		 6
      (12%)
      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)      		 96.9
      (32%)      		 105
      (35%)      		 19.3
      (6%)
      Saturated Fats (g)
      (%DV)      		 1.6
      (8%)      		 2.5
      (13%)      		 0.98
      (5%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 170 140 28
      Calcium (mg)
      (%DV)      		 23.8
      (2%)      		 16.8
      (1%)      		 7.7
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.2
      (7%)      		 1.7
      (9%)      		 0.44
      (2%)
      Potassium, K (mg)
      (%DV)      		 646
      (14%)      		 320.6
      (7%)      		 93.7
      (2%)
      Magnesium (mg)
      (%DV)      		 57.8
      (14%)      		 29.4
      (7%)      		 6.2
      (1%)
      Phosphorus, P (mg)
      (%DV)      		 346.8
      (28%)      		 268.8
      (22%)      		 54.8
      (4%)
      Sodium (mg)
      (%DV)      		 95.2
      (4%)      		 105
      (4%)      		 15.3
      (1%)
      Zinc, Zn (mg)
      (%DV)      		 0.7
      (6%)      		 2.1
      (19%)      		 1.1
      (10%)
      Copper, Cu (mg)
      (%DV)      		 0.13
      (14%)      		 0.08
      (9%)      		 0.02
      (2%)
      Manganese (mg)
      (%DV)      		 0.06
      (3%)      		 0.02
      (1%)      		 0
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 92.5
      (168%)      		 34.4
      (63%)      		 6.6
      (12%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 6.4
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 170 140 28
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 16.8
      (2%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.16
      (13%)      		 0.09
      (7%)      		 0.02
      (1%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.12
      (10%)      		 0.21
      (16%)      		 0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)      		 8.1
      (50%)      		 11
      (69%)      		 1.9
      (12%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.1
      (23%)      		 1.4
      (27%)      		 0.18
      (4%)
      Vitamin B6 (mg)
      (%DV)      		 0.21
      (12%)      		 0.57
      (34%)      		 0.16
      (10%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 10.2
      (3%)      		 7
      (2%)      		 3.4
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 10.2
      (3%)      		 7
      (2%)      		 3.4
      (1%)
      Folate DFE (mcg)
      (%)      		 10.2
      (3%)      		 7
      (2%)      		 3.4
      (1%)
      Choline (mg)
      (%DV)      		 87.2
      (16%)      		 --
      (--%)      		 25.2
      (5%)
      Vitamin B12 (mcg)
      (%DV)      		 3.2
      (132%)      		 0.41
      (17%)      		 0.34
      (14%)
      Retinol (mcg) 0
      		16.8
      		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) 0 57.4 0
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		0
      Vitamin E (mg)
      (%DV)      		 1.3
      (9%)      		 --
      (--%)      		 0.09
      (1%)
      Vitamin D (mcg)
      (%DV)      		 6.3
      (31%)      		 --
      (--%)      		 0.03
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 6.3
      		--
      		0.03
      Vitamin D (IU)
      (%DV)      		 255
      (32%)      		 --
      (--%)      		 1.1
      (0%)
      Vitamin K (mcg)
      (%DV)      		 1.5
      (1%)      		 --
      (--%)      		 0.37
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 170 140 28
      Water (g) 121.7
      		94.4
      		19.7
      Ash (g) 2
      		1
      		0.29
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 19.15
      		19.35
      		2.74
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 140 28
      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) 170 140 28
      Monounsaturated Fats (g) 1.624
      		3.5
      		0.96
      Polyunsaturated Fats (g) 1.02
      		2.114
      		0.095
      Omega 3s (g)
      (%AI)      		 0.077
      (5%)      		 0.084
      (5%)      		 0.027
      (2%)
      Omega 6s (g)
      (%AI)      		 0.484
      (3%)      		 1.736
      (10%)      		 0.055
      (0%)
      Omega 3 to Omega 6 Ratio 0.16
      		0.05
      		0.48
      Omega 6 to Omega 3 Ratio 6.33
      		20.67
      		2.07
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.077
      (5%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.009
      		0.014
      		0.001
      Docosapentaenoic Acid (DPA) (g) 0.102
      		0.028
      		0.003
      Docosahexaenoic Acid (DHA) (g) 0.221
      		0.042
      		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) 0.026
      		--
      		--
      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
      		--
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0.005
      Lauric Acid (12:0) (g) 0
      		0.014
      		0.005
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.145
      		0.07
      		0.071
      Pentadecanoic Acid (15:0) (g) 0.009
      		--
      		--
      Palmitic Acid (16:0) (g) 1.122
      		1.778
      		0.616
      Margaric Acid (17:0) (g) 0
      		--
      		--
      Stearic Acid (18:0) (g) 0.323
      		0.588
      		0.281
      Arachidic Acid (20:0) (g) 0
      		--
      		--
      Behenic Acid (22:0) (g) 0
      		--
      		--
      Lignoceric Acid (24:0) (g) 0
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.246
      		0.476
      		0.097
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 1.301
      		2.912
      		0.86
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.077
      		0.056
      		0.002
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.484
      		1.736
      		0.055
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.077
      		0.084
      		0.027
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) 0.043
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.06
      		0.14
      		0.009
      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) 170 140 28
      Essential  
      Histidine (mg)
      (%RDI)      		 995
      (142%)      		 1086
      (155%)      		 192
      (27%)
      Isoleucine (mg)
      (%RDI)      		 2074
      (148%)      		 1849
      (132%)      		 274
      (20%)
      Leucine (mg)
      (%RDI)      		 3468
      (127%)      		 2628
      (96%)      		 479
      (18%)
      Lysine (mg)
      (%RDI)      		 3936
      (187%)      		 2975
      (142%)      		 509
      (24%)
      Methionine (mg)
      (%RDI)      		 1302
      (179%)      		 970
      (133%)      		 157
      (22%)
      Phenylalanine (mg)
      (%RDI)      		 1785
      (204%)      		 1390
      (159%)      		 238
      (27%)
      Threonine (mg)
      (%RDI)      		 1965
      (187%)      		 1478
      (141%)      		 241
      (23%)
      Tryptophan (mg)
      (%RDI)      		 451
      (161%)      		 409
      (146%)      		 39
      (14%)
      Valine (mg)
      (%RDI)      		 2176
      (120%)      		 1736
      (95%)      		 299
      (16%)
      Conditional  
      Arginine (mg) 2703
      		2113
      		390
      Cystine (mg)
      (%RDI)      		 451
      (157%)      		 448
      (156%)      		 78
      (27%)
      Glycine (mg) 2074
      		1721
      		367
      Proline (mg) 1620
      		1441
      		287
      Tyrosine (mg)
      (%RDI)      		 1479
      (169%)      		 1182
      (135%)      		 192
      (22%)
      Non-Essential  
      Alanine (mg) 2535
      		1911
      		366
      Aspartic acid (mg) 4777
      		3121
      		549
      Betaine (mg) 45
      		--
      		4
      Glutamic acid (mg) 6664
      		5243
      		905
      Hydroxyproline (mg) --
      		--
      		63
      Serine (mg) 1634
      		1204
      		237
      Data Source
      Cooked Tilapia
      USDA Food Data Central Standard Release (Common)
      Chicken, roasting, meat only, cooked, roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.