Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Black Beans
      ×
      Scrambled Eggs
      ×
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 11% DV 227 calories
      • Scrambled Eggs 1 large (x1) 5% DV 91 calories
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 172 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 1% DV 0.93g
      • Scrambled Eggs 1 large (x1) 9% DV 6.7g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 10% DV 7.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 15% DV 40.8g
      • Scrambled Eggs 1 large (x1) 0% DV 0.98g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 30% DV 15.2g
      • Scrambled Eggs 1 large (x1) 12% DV 6.1g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 47% DV 23.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 0% DV 0mg
      • Scrambled Eggs 1 large (x1) 56% DV 169mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 23% DV 68.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 1% DV 0.24g
      • Scrambled Eggs 1 large (x1) 10% DV 2g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 16% DV 3.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 53% DV 15g
      • Scrambled Eggs 1 large (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 1% DV 0.55g
      • Scrambled Eggs 1 large (x1) 2% DV 0.85g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 20% DV 3.6mg
      • Scrambled Eggs 1 large (x1) 4% DV 0.8mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 1.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 4% DV 46.4mg
      • Scrambled Eggs 1 large (x1) 3% DV 40.3mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Black Beans 1 cup (x1) 13% DV 610.6mg
      • Scrambled Eggs 1 large (x1) 2% DV 80.5mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 6% DV 277.1mg
      Comparison Table

      Table Legend

      1. Black Beans
      2. Scrambled Eggs
      3. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 172 61 85
      Calories
      (%DV)
      227
      (11%)
      91
      (5%)
      172
      (9%)
      Fat (g)
      (%DV)
      0.93
      (1%)
      6.7
      (9%)
      7.9
      (10%)
      Protein (g)
      (%DV)
      15.2
      (30%)
      6.1
      (12%)
      23.4
      (47%)
      Carbohydrate (g)
      (%DV)
      40.8
      (15%)
      0.98
      (0%)
      0
      (0%)
      Sugars (g)
      (%DV)
      0.55
      (1%)
      0.85
      (2%)
      0
      (0%)
      Fiber (g)
      (%DV)
      15
      (53%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      169
      (56%)
      68.9
      (23%)
      Saturated Fats (g)
      (%DV)
      0.24
      (1%)
      2
      (10%)
      3.3
      (16%)
      Net-Carbs (g) 25.8
      0.98
      0
      Trans Fatty Acids (g) 0
      0.38
      --
        Minerals
      Food # 1 2 3
      Weight (g) 172 61 85
      Calcium (mg)
      (%DV)
      46.4
      (4%)
      40.3
      (3%)
      15.3
      (1%)
      Iron, Fe (mg)
      (%DV)
      3.6
      (20%)
      0.8
      (4%)
      1.5
      (9%)
      Potassium, K (mg)
      (%DV)
      610.6
      (13%)
      80.5
      (2%)
      277.1
      (6%)
      Magnesium (mg)
      (%DV)
      120.4
      (29%)
      6.7
      (2%)
      18.7
      (4%)
      Phosphorus, P (mg)
      (%DV)
      240.8
      (19%)
      100.6
      (8%)
      170.9
      (14%)
      Sodium (mg)
      (%DV)
      1.7
      (0%)
      88.5
      (4%)
      45.1
      (2%)
      Zinc, Zn (mg)
      (%DV)
      1.9
      (18%)
      0.63
      (6%)
      4.1
      (37%)
      Copper, Cu (mg)
      (%DV)
      0.36
      (40%)
      0.04
      (4%)
      0.07
      (8%)
      Manganese (mg)
      (%DV)
      0.76
      (33%)
      0.01
      (1%)
      0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)
      2.1
      (4%)
      14.3
      (26%)
      24.6
      (45%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      0.49
      (0%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 172 61 85
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      98.2
      (11%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.42
      (35%)
      0.02
      (2%)
      0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)
      0.1
      (8%)
      0.23
      (18%)
      0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)
      0.87
      (5%)
      0.05
      (0%)
      6.4
      (40%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.42
      (8%)
      0.74
      (15%)
      0.46
      (9%)
      Vitamin B6 (mg)
      (%DV)
      0.12
      (7%)
      0.08
      (5%)
      0.47
      (27%)
      Biotin (mcg) --
      13
      --
      Folate (B9) (mcg)
      (%DV)
      256.3
      (64%)
      22
      (5%)
      7.7
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      256.3
      (64%)
      22
      (5%)
      7.7
      (2%)
      Folate DFE (mcg)
      (%)
      256.3
      (64%)
      22
      (5%)
      7.7
      (2%)
      Choline (mg)
      (%DV)
      56.1
      (10%)
      134.8
      (25%)
      89.2
      (16%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0.46
      (19%)
      1.5
      (64%)
      Retinol (mcg) 0
      97
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      15.9
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      4.3
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 10.3 352.6 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      226.9
      0
      Vitamin E (mg)
      (%DV)
      1.5
      (10%)
      0.7
      (5%)
      0.33
      (2%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      1.1
      (5%)
      --
      (--%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      1.1
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      43.9
      (5%)
      --
      (--%)
      Vitamin K (mcg)
      (%DV)
      5.7
      (5%)
      2.4
      (2%)
      1.2
      (1%)
      Vitamin K1 (mcg) --
      0.06
      --
      Menaquinone-4 (K2) (mcg) --
      0.12
      --
        Other
      Food # 1 2 3
      Weight (g) 172 61 85
      Water (g) 113.1
      46.6
      53.8
      Ash (g) 2
      0.62
      0.9
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -0.28
      4.31
      11.26
        Carbohydrates
      Food # 1 2 3
      Weight (g) 172 61 85
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      0
      --
      Glucose (Dextrose) (g) --
      0.17
      --
      Fructose (g) --
      0
      --
      Lactose (g) --
      0.68
      --
      Maltose (g) --
      0
      --
      Galactose (g) --
      0
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 172 61 85
      Monounsaturated Fats (g) 0.081
      2.709
      3.188
      Polyunsaturated Fats (g) 0.397
      1.482
      0.309
      Omega 3s (g)
      (%AI)
      0.181
      (11%)
      0.082
      (5%)
      0.088
      (6%)
      Omega 6s (g)
      (%AI)
      0.217
      (1%)
      1.261
      (7%)
      0.19
      (1%)
      Omega 3 to Omega 6 Ratio 0.83
      0.06
      0.47
      Omega 6 to Omega 3 Ratio 1.2
      15.43
      2.14
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.003
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0.026
      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) --
      0.008
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0.012
      0
      Caproic (6:0) (g) 0
      0.01
      0
      Caprylic Acid (8:0) (g) 0
      0.012
      0
      Capric Acid (10:0) (g) 0
      0.013
      0.013
      Lauric Acid (12:0) (g) 0
      0.01
      0.013
      Tridecanoic Acid (13:0) (g) --
      0
      --
      Myristic Acid (14:0) (g) 0
      0.056
      0.234
      Pentadecanoic Acid (15:0) (g) --
      0.004
      --
      Palmitic Acid (16:0) (g) 0.224
      1.324
      2.09
      Margaric Acid (17:0) (g) --
      0.012
      --
      Stearic Acid (18:0) (g) 0.014
      0.565
      0.915
      Arachidic Acid (20:0) (g) --
      0.008
      --
      Behenic Acid (22:0) (g) --
      0.005
      --
      Lignoceric Acid (24:0) (g) --
      0.002
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      0.003
      --
      Pentadecenoic Acid (15:1) (g) --
      0
      --
      Palmitoleic Acid (16:1) (g) 0
      0.092
      0.291
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      0.006
      --
      Oleic Acid (18:1) (g) 0.081
      2.593
      2.886
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0.015
      0.013
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.217
      1.261
      0.19
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.181
      0.082
      0.088
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      0.01
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0.085
      0.031
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      0.006
      --
      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) --
      0.006
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 172 61 85
      Essential  
      Histidine (mg)
      (%RDI)
      425
      (61%)
      149
      (21%)
      747
      (107%)
      Isoleucine (mg)
      (%RDI)
      673
      (48%)
      325
      (23%)
      1065
      (76%)
      Leucine (mg)
      (%RDI)
      1218
      (45%)
      525
      (19%)
      1862
      (68%)
      Lysine (mg)
      (%RDI)
      1046
      (50%)
      430
      (20%)
      1979
      (94%)
      Methionine (mg)
      (%RDI)
      229
      (31%)
      181
      (25%)
      609
      (84%)
      Phenylalanine (mg)
      (%RDI)
      824
      (94%)
      326
      (37%)
      925
      (106%)
      Threonine (mg)
      (%RDI)
      642
      (61%)
      270
      (26%)
      935
      (89%)
      Tryptophan (mg)
      (%RDI)
      181
      (65%)
      85
      (30%)
      154
      (55%)
      Valine (mg)
      (%RDI)
      798
      (44%)
      412
      (23%)
      1162
      (64%)
      Conditional  
      Arginine (mg) 944
      380
      1514
      Cystine (mg)
      (%RDI)
      165
      (58%)
      125
      (44%)
      302
      (105%)
      Glycine (mg) 595
      204
      1425
      Proline (mg) 647
      276
      1116
      Tyrosine (mg)
      (%RDI)
      430
      (49%)
      245
      (28%)
      746
      (85%)
      Non-Essential  
      Alanine (mg) 640
      345
      1424
      Aspartic acid (mg) 1844
      631
      2133
      Betaine (mg) --
      0.18
      12
      Glutamic acid (mg) 2324
      841
      3516
      Hydroxyproline (mg) --
      --
      246
      Serine (mg) 829
      453
      922
      Data Source
      Black Beans
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Scrambled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.