Nutrition Comparison Tool
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      Chicken Broilers Or Fryers Meat Only Roasted
      ×
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
      Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 266 calories
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 172 calories
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 11% DV 211 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 10.4g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 10% DV 7.9g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 16% DV 12.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 81% DV 40.5g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 47% DV 23.4g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 46% DV 23g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 42% DV 124.6mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 23% DV 68.9mg
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 23% DV 69.7mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 14% DV 2.9g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 16% DV 3.3g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 23% DV 4.6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 1.5mg
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 5% DV 0.84mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 2% DV 21mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 1% DV 15.3mg
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 1% DV 16.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 7% DV 340.2mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 6% DV 277.1mg
      • Pork, fresh, loin, whole, separable lean and fat, cooked, roasted 3 oz (x1) 7% DV 346.8mg
      Comparison Table

      Table Legend

      1. Chicken Broilers Or Fryers Meat Only Roasted
      2. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      3. Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 140 85 85
      Calories
      (%DV)      		 266
      (13%)      		 172
      (9%)      		 211
      (11%)
      Fat (g)
      (%DV)      		 10.4
      (13%)      		 7.9
      (10%)      		 12.5
      (16%)
      Protein (g)
      (%DV)      		 40.5
      (81%)      		 23.4
      (47%)      		 23
      (46%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 124.6
      (42%)      		 68.9
      (23%)      		 69.7
      (23%)
      Saturated Fats (g)
      (%DV)      		 2.9
      (14%)      		 3.3
      (16%)      		 4.6
      (23%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 140 85 85
      Calcium (mg)
      (%DV)      		 21
      (2%)      		 15.3
      (1%)      		 16.2
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.7
      (9%)      		 1.5
      (9%)      		 0.84
      (5%)
      Potassium, K (mg)
      (%DV)      		 340.2
      (7%)      		 277.1
      (6%)      		 346.8
      (7%)
      Magnesium (mg)
      (%DV)      		 35
      (8%)      		 18.7
      (4%)      		 22.1
      (5%)
      Phosphorus, P (mg)
      (%DV)      		 273
      (22%)      		 170.9
      (14%)      		 205.7
      (16%)
      Sodium (mg)
      (%DV)      		 120.4
      (5%)      		 45.1
      (2%)      		 50.2
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 2.9
      (27%)      		 4.1
      (37%)      		 2
      (18%)
      Copper, Cu (mg)
      (%DV)      		 0.09
      (10%)      		 0.07
      (8%)      		 0.05
      (5%)
      Manganese (mg)
      (%DV)      		 0.03
      (1%)      		 0.01
      (0%)      		 0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 30.8
      (56%)      		 24.6
      (45%)      		 28.4
      (52%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 140 85 85
      Vitamin A, RAE (mcg)
      (%DV)      		 22.4
      (2%)      		 0
      (0%)      		 2.6
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.51
      (1%)
      Thiamin (B1) (mg)
      (%DV)      		 0.1
      (8%)      		 0.06
      (5%)      		 0.84
      (70%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.25
      (19%)      		 0.1
      (8%)      		 0.27
      (20%)
      Niacin (B3) (mg)
      (%DV)      		 12.8
      (80%)      		 6.4
      (40%)      		 4.7
      (30%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.5
      (31%)      		 0.46
      (9%)      		 0.65
      (13%)
      Vitamin B6 (mg)
      (%DV)      		 0.66
      (39%)      		 0.47
      (27%)      		 0.44
      (26%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 8.4
      (2%)      		 7.7
      (2%)      		 5.1
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 8.4
      (2%)      		 7.7
      (2%)      		 5.1
      (1%)
      Folate DFE (mcg)
      (%)      		 8.4
      (2%)      		 7.7
      (2%)      		 5.1
      (1%)
      Choline (mg)
      (%DV)      		 110.3
      (20%)      		 89.2
      (16%)      		 79.1
      (14%)
      Vitamin B12 (mcg)
      (%DV)      		 0.46
      (19%)      		 1.5
      (64%)      		 0.6
      (25%)
      Retinol (mcg) 22.4
      		0
      		2.6
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 74.2 0 7.7
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.38
      (3%)      		 0.33
      (2%)      		 0.16
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0.14
      (1%)      		 --
      (--%)      		 0.85
      (4%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 0.14
      		--
      		0.85
      Vitamin D (IU)
      (%DV)      		 7
      (1%)      		 --
      (--%)      		 35.7
      (4%)
      Vitamin K (mcg)
      (%DV)      		 3.4
      (3%)      		 1.2
      (1%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 140 85 85
      Water (g) 89.3
      		53.8
      		48.9
      Ash (g) 1
      		0.9
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 21.58
      		11.26
      		10.79
        Carbohydrates
      Food # 1 2 3
      Weight (g) 140 85 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) 140 85 85
      Monounsaturated Fats (g) 3.724
      		3.188
      		5.534
      Polyunsaturated Fats (g) 2.366
      		0.309
      		1.029
      Omega 3s (g)
      (%AI)      		 0.098
      (6%)      		 0.088
      (6%)      		 0.026
      (2%)
      Omega 6s (g)
      (%AI)      		 1.918
      (11%)      		 0.19
      (1%)      		 0.91
      (5%)
      Omega 3 to Omega 6 Ratio 0.05
      		0.47
      		0.03
      Omega 6 to Omega 3 Ratio 19.57
      		2.14
      		35.67
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.014
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.028
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0.056
      		0
      		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
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0.013
      		0.009
      Lauric Acid (12:0) (g) 0.028
      		0.013
      		0.009
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.084
      		0.234
      		0.162
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 1.974
      		2.09
      		2.814
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.686
      		0.915
      		1.488
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.49
      		0.291
      		0.391
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 3.108
      		2.886
      		4.981
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.056
      		0.013
      		0.111
      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) 1.918
      		0.19
      		0.91
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.098
      		0.088
      		0.026
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.154
      		0.031
      		0.051
      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) 140 85 85
      Essential  
      Histidine (mg)
      (%RDI)      		 1257
      (180%)      		 747
      (107%)      		 912
      (130%)
      Isoleucine (mg)
      (%RDI)      		 2139
      (153%)      		 1065
      (76%)      		 1072
      (77%)
      Leucine (mg)
      (%RDI)      		 3039
      (111%)      		 1862
      (68%)      		 1843
      (68%)
      Lysine (mg)
      (%RDI)      		 3441
      (164%)      		 1979
      (94%)      		 2067
      (98%)
      Methionine (mg)
      (%RDI)      		 1121
      (154%)      		 609
      (84%)      		 606
      (83%)
      Phenylalanine (mg)
      (%RDI)      		 1607
      (184%)      		 925
      (106%)      		 918
      (105%)
      Threonine (mg)
      (%RDI)      		 1711
      (163%)      		 935
      (89%)      		 1047
      (100%)
      Tryptophan (mg)
      (%RDI)      		 473
      (169%)      		 154
      (55%)      		 290
      (104%)
      Valine (mg)
      (%RDI)      		 2009
      (110%)      		 1162
      (64%)      		 1246
      (68%)
      Conditional  
      Arginine (mg) 2443
      		1514
      		1439
      Cystine (mg)
      (%RDI)      		 518
      (180%)      		 302
      (105%)      		 292
      (102%)
      Glycine (mg) 1989
      		1425
      		1128
      Proline (mg) 1666
      		1116
      		944
      Tyrosine (mg)
      (%RDI)      		 1368
      (156%)      		 746
      (85%)      		 797
      (91%)
      Non-Essential  
      Alanine (mg) 2209
      		1424
      		1345
      Aspartic acid (mg) 3609
      		2133
      		2128
      Betaine (mg) 8
      		12
      		3
      Glutamic acid (mg) 6066
      		3516
      		3585
      Hydroxyproline (mg) --
      		246
      		--
      Serine (mg) 1393
      		922
      		951
      Data Source
      Chicken Broilers Or Fryers Meat Only 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, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.