Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Hard Boiled Eggs
      ×
      Turkey breast, low salt, prepackaged or deli, luncheon meat
      ×
      Lowfat Cottage Cheese (2%)
      ×
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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
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 2% DV 31 calories
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 92 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 0% DV 0.23g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 2.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 0% DV 0.98g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 2% DV 5.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 12% DV 6.1g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 24% DV 11.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 4% DV 12.3mg
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 13.6mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 0% DV 0.06g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 7% DV 1.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 0% DV 0g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 1% DV 0.14g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 2% DV 0.98g
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 9% DV 4.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 1% DV 0.18mg
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 1% DV 0.15mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 0% DV 2.2mg
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 10% DV 125.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
      • Turkey breast, low salt, prepackaged or deli, luncheon meat 1 slice (x1) 1% DV 59.1mg
      • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 141.3mg
      Comparison Table

      Table Legend

      1. Hard Boiled Eggs
      2. Turkey breast, low salt, prepackaged or deli, luncheon meat
      3. Lowfat Cottage Cheese (2%)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 28 113
      Calories
      (%DV)
      78
      (4%)
      31
      (2%)
      92
      (5%)
      Fat (g)
      (%DV)
      5.3
      (7%)
      0.23
      (0%)
      2.6
      (3%)
      Protein (g)
      (%DV)
      6.3
      (13%)
      6.1
      (12%)
      11.8
      (24%)
      Carbohydrate (g)
      (%DV)
      0.56
      (0%)
      0.98
      (0%)
      5.4
      (2%)
      Sugars (g)
      (%DV)
      0.56
      (1%)
      0.98
      (2%)
      4.5
      (9%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0.14
      (1%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      186.5
      (62%)
      12.3
      (4%)
      13.6
      (5%)
      Saturated Fats (g)
      (%DV)
      1.6
      (8%)
      0.06
      (0%)
      1.4
      (7%)
      Net-Carbs (g) 0.56
      0.84
      5.4
      Trans Fatty Acids (g) --
      0
      0.08
        Minerals
      Food # 1 2 3
      Weight (g) 50 28 113
      Calcium (mg)
      (%DV)
      25
      (2%)
      2.2
      (0%)
      125.4
      (10%)
      Iron, Fe (mg)
      (%DV)
      0.6
      (3%)
      0.18
      (1%)
      0.15
      (1%)
      Potassium, K (mg)
      (%DV)
      63
      (1%)
      59.1
      (1%)
      141.3
      (3%)
      Magnesium (mg)
      (%DV)
      5
      (1%)
      5.9
      (1%)
      10.2
      (2%)
      Phosphorus, P (mg)
      (%DV)
      86
      (7%)
      45.4
      (4%)
      169.5
      (14%)
      Sodium (mg)
      (%DV)
      62
      (3%)
      216.2
      (9%)
      348
      (15%)
      Zinc, Zn (mg)
      (%DV)
      0.53
      (5%)
      0.37
      (3%)
      0.58
      (5%)
      Copper, Cu (mg)
      (%DV)
      0.01
      (1%)
      0.02
      (2%)
      0.04
      (4%)
      Manganese (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (0%)
      0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)
      15.4
      (28%)
      6.4
      (12%)
      13.4
      (24%)
      Fluoride, F (mcg)
      (%AI)
      2.4
      (0%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 50 28 113
      Vitamin A, RAE (mcg)
      (%DV)
      74.5
      (8%)
      2.8
      (0%)
      76.8
      (9%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      1.6
      (2%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.03
      (3%)
      0.04
      (3%)
      0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.26
      (20%)
      0.09
      (7%)
      0.28
      (22%)
      Niacin (B3) (mg)
      (%DV)
      0.03
      (0%)
      0.03
      (0%)
      0.12
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.7
      (14%)
      0.05
      (1%)
      0.59
      (12%)
      Vitamin B6 (mg)
      (%DV)
      0.06
      (4%)
      0.04
      (2%)
      0.06
      (4%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      22
      (6%)
      1.1
      (0%)
      9
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      22
      (6%)
      1.1
      (0%)
      9
      (2%)
      Folate DFE (mcg)
      (%)
      22
      (6%)
      1.1
      (0%)
      9
      (2%)
      Choline (mg)
      (%DV)
      146.9
      (27%)
      18.6
      (3%)
      18.4
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0.56
      (23%)
      0.03
      (1%)
      0.53
      (22%)
      Retinol (mcg) 74
      2.8
      76.8
      Carotene, beta (mcg)
      (%RDA)
      5.5
      (0%)
      0
      (0%)
      6.8
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      5
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 260 9.2 266.7
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 176.5
      0
      0
      Vitamin E (mg)
      (%DV)
      0.52
      (3%)
      0.03
      (0%)
      0.09
      (1%)
      Vitamin D (mcg)
      (%DV)
      1.1
      (6%)
      0.03
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 1.1
      0.03
      --
      Vitamin D (IU)
      (%DV)
      43.5
      (5%)
      0.56
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0.15
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 50 28 113
      Water (g) 37.3
      19.9
      91.8
      Ash (g) 0.54
      0.8
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 4.48
      3.24
      7.18
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 28 113
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      4.4
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0.14
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 50 28 113
      Monounsaturated Fats (g) 2.039
      0.073
      0.583
      Polyunsaturated Fats (g) 0.707
      0.052
      0.094
      Omega 3s (g)
      (%AI)
      0.018
      (1%)
      0.003
      (0%)
      0.008
      (0%)
      Omega 6s (g)
      (%AI)
      0.594
      (3%)
      0.045
      (0%)
      0.079
      (0%)
      Omega 3 to Omega 6 Ratio 0.03
      0.06
      0.1
      Omega 6 to Omega 3 Ratio 33.94
      15.9
      10
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.008
      (0%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      0
      0.001
      Docosapentaenoic Acid (DPA) (g) 0
      0.001
      0.001
      Docosahexaenoic Acid (DHA) (g) 0.019
      0.001
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      0.053
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      0.002
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0.045
      Caproic (6:0) (g) 0
      0
      0.038
      Caprylic Acid (8:0) (g) 0.002
      0
      0.031
      Capric Acid (10:0) (g) 0.002
      0
      0.068
      Lauric Acid (12:0) (g) 0.002
      0
      0.069
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.018
      0.001
      0.225
      Pentadecanoic Acid (15:0) (g) --
      --
      0.024
      Palmitic Acid (16:0) (g) 1.175
      0.04
      0.634
      Margaric Acid (17:0) (g) --
      --
      0.011
      Stearic Acid (18:0) (g) 0.414
      0.013
      0.246
      Arachidic Acid (20:0) (g) --
      --
      0.003
      Behenic Acid (22:0) (g) --
      --
      0.001
      Lignoceric Acid (24:0) (g) --
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.023
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0.155
      0.013
      0.034
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.028
      Heptadecenoic Acid (17:1) (g) --
      --
      0.005
      Oleic Acid (18:1) (g) 1.863
      0.06
      0.52
      c-Oleic Acid (18:1 cis) (g) --
      --
      0.463
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.015
      0
      0.003
      Docosenoic Acid (22:1) (g) 0.002
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.594
      0.045
      0.079
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0.01
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.018
      0.003
      0.008
      Octadecatrienoic Acid (mixed) (g) --
      --
      0
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0.002
      Eicosatetraenoic Acid 20:4 (g) 0.075
      0.003
      0.003
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      0.015
      t-Monoenoic Fats (g) --
      --
      0.061
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      0.006
      t-Oleic Acid (18:1 t) (g) --
      --
      0.056
      t-Docosenoic Acid (22:1 t) (g) --
      --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      0.015
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      0
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 50 28 113
      Essential  
      Histidine (mg)
      (%RDI)
      149
      (21%)
      149
      (21%)
      346
      (49%)
      Isoleucine (mg)
      (%RDI)
      343
      (25%)
      249
      (18%)
      628
      (45%)
      Leucine (mg)
      (%RDI)
      538
      (20%)
      381
      (14%)
      1185
      (43%)
      Lysine (mg)
      (%RDI)
      452
      (22%)
      451
      (21%)
      992
      (47%)
      Methionine (mg)
      (%RDI)
      196
      (27%)
      139
      (19%)
      286
      (39%)
      Phenylalanine (mg)
      (%RDI)
      334
      (38%)
      190
      (22%)
      614
      (70%)
      Threonine (mg)
      (%RDI)
      302
      (29%)
      213
      (20%)
      531
      (51%)
      Tryptophan (mg)
      (%RDI)
      77
      (27%)
      54
      (19%)
      156
      (56%)
      Valine (mg)
      (%RDI)
      384
      (21%)
      254
      (14%)
      794
      (44%)
      Conditional  
      Arginine (mg) 378
      333
      528
      Cystine (mg)
      (%RDI)
      146
      (51%)
      50
      (17%)
      70
      (24%)
      Glycine (mg) 212
      237
      236
      Proline (mg) 251
      199
      1305
      Tyrosine (mg)
      (%RDI)
      257
      (29%)
      189
      (22%)
      642
      (73%)
      Non-Essential  
      Alanine (mg) 350
      296
      462
      Aspartic acid (mg) 632
      464
      1088
      Betaine (mg) 0.3
      1
      0.68
      Glutamic acid (mg) 822
      780
      2764
      Hydroxyproline (mg) --
      0
      --
      Serine (mg) 468
      213
      679
      Data Source
      Hard Boiled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Turkey breast, low salt, prepackaged or deli, luncheon meat
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Lowfat Cottage Cheese (2%)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.