Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Chicken Roasting Meat Only Raw
      ×
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw
      ×
      Low-Fat Milk 1%
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 5% DV 94 calories
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 2% DV 47 calories
      • Low-Fat Milk 1% 16oz glass (x1) 10% DV 205 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 3% DV 2.3g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 3% DV 2.4g
      • Low-Fat Milk 1% 16oz glass (x1) 6% DV 4.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 0% DV 0g
      • Low-Fat Milk 1% 16oz glass (x1) 9% DV 24.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 35% DV 17.3g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 12% DV 6g
      • Low-Fat Milk 1% 16oz glass (x1) 33% DV 16.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 18% DV 55.3mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 6% DV 19.3mg
      • Low-Fat Milk 1% 16oz glass (x1) 8% DV 24.4mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 3% DV 0.57g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 5% DV 0.98g
      • Low-Fat Milk 1% 16oz glass (x1) 15% DV 3.1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 0% DV 0g
      • Low-Fat Milk 1% 16oz glass (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 0% DV 0g
      • Low-Fat Milk 1% 16oz glass (x1) 51% DV 25.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 5% DV 0.88mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 2% DV 0.44mg
      • Low-Fat Milk 1% 16oz glass (x1) 1% DV 0.15mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 1% DV 8.5mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 1% DV 7.7mg
      • Low-Fat Milk 1% 16oz glass (x1) 47% DV 610mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Raw 3 oz (x1) 4% DV 202.3mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw 1 oz (x1) 2% DV 93.7mg
      • Low-Fat Milk 1% 16oz glass (x1) 16% DV 732mg
      Comparison Table

      Table Legend

      1. Chicken Roasting Meat Only Raw
      2. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Raw
      3. Low-Fat Milk 1%
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 28 488
      Calories
      (%DV)
      94
      (5%)
      47
      (2%)
      205
      (10%)
      Fat (g)
      (%DV)
      2.3
      (3%)
      2.4
      (3%)
      4.7
      (6%)
      Protein (g)
      (%DV)
      17.3
      (35%)
      6
      (12%)
      16.4
      (33%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      24.4
      (9%)
      Sugars (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      25.4
      (51%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      55.3
      (18%)
      19.3
      (6%)
      24.4
      (8%)
      Saturated Fats (g)
      (%DV)
      0.57
      (3%)
      0.98
      (5%)
      3.1
      (15%)
      Net-Carbs (g) 0
      0
      24.4
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 85 28 488
      Calcium (mg)
      (%DV)
      8.5
      (1%)
      7.7
      (1%)
      610
      (47%)
      Iron, Fe (mg)
      (%DV)
      0.88
      (5%)
      0.44
      (2%)
      0.15
      (1%)
      Potassium, K (mg)
      (%DV)
      202.3
      (4%)
      93.7
      (2%)
      732
      (16%)
      Magnesium (mg)
      (%DV)
      19.6
      (5%)
      6.2
      (1%)
      53.7
      (13%)
      Phosphorus, P (mg)
      (%DV)
      168.3
      (13%)
      54.8
      (4%)
      463.6
      (37%)
      Sodium (mg)
      (%DV)
      63.8
      (3%)
      15.3
      (1%)
      214.7
      (9%)
      Zinc, Zn (mg)
      (%DV)
      1
      (9%)
      1.1
      (10%)
      2
      (19%)
      Copper, Cu (mg)
      (%DV)
      0.04
      (5%)
      0.02
      (2%)
      0.05
      (5%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0
      (0%)
      0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)
      14.4
      (26%)
      6.6
      (12%)
      16.1
      (29%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      6.4
      (0%)
      12.7
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 85 28 488
      Vitamin A, RAE (mcg)
      (%DV)
      11
      (1%)
      0
      (0%)
      283
      (31%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.02
      (1%)
      0.1
      (8%)
      Riboflavin (B2) (mg)
      (%DV)
      0.11
      (9%)
      0.03
      (2%)
      0.9
      (69%)
      Niacin (B3) (mg)
      (%DV)
      6.7
      (42%)
      1.9
      (12%)
      0.45
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.88
      (18%)
      0.18
      (4%)
      1.8
      (35%)
      Vitamin B6 (mg)
      (%DV)
      0.36
      (21%)
      0.16
      (10%)
      0.18
      (11%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      6
      (1%)
      3.4
      (1%)
      24.4
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      6
      (1%)
      3.4
      (1%)
      24.4
      (6%)
      Folate DFE (mcg)
      (%)
      6
      (1%)
      3.4
      (1%)
      24.4
      (6%)
      Choline (mg)
      (%DV)
      --
      (--%)
      25.2
      (5%)
      86.4
      (16%)
      Vitamin B12 (mcg)
      (%DV)
      0.31
      (13%)
      0.34
      (14%)
      2.3
      (96%)
      Retinol (mcg) 11
      0
      283
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      9.8
      (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) 38.3 0 956.5
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.19
      (1%)
      0.09
      (1%)
      0.05
      (0%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      0.03
      (0%)
      5.9
      (29%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      0.03
      5.9
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      1.1
      (0%)
      234.2
      (29%)
      Vitamin K (mcg)
      (%DV)
      2
      (2%)
      0.37
      (0%)
      0.49
      (0%)
      Vitamin K1 (mcg) --
      0
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 85 28 488
      Water (g) 63.7
      19.7
      438.8
      Ash (g) 0.91
      0.29
      4
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 9.8
      2.74
      0.42
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 28 488
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      25.4
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 85 28 488
      Monounsaturated Fats (g) 0.705
      0.96
      1.352
      Polyunsaturated Fats (g) 0.57
      0.095
      0.171
      Omega 3s (g)
      (%AI)
      0.017
      (1%)
      0.027
      (2%)
      0.02
      (1%)
      Omega 6s (g)
      (%AI)
      0.408
      (2%)
      0.055
      (0%)
      0.146
      (1%)
      Omega 3 to Omega 6 Ratio 0.04
      0.48
      0.13
      Omega 6 to Omega 3 Ratio 24
      2.07
      7.5
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.02
      (1%)
      Eicosapentaenoic Acid (EPA) (g) 0.009
      0.001
      0
      Docosapentaenoic Acid (DPA) (g) 0.009
      0.003
      0
      Docosahexaenoic Acid (DHA) (g) 0.026
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      0.132
      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
      0.117
      Caproic (6:0) (g) 0
      0
      0.088
      Caprylic Acid (8:0) (g) 0
      0
      0.063
      Capric Acid (10:0) (g) 0
      0.005
      0.132
      Lauric Acid (12:0) (g) 0.009
      0.005
      0.142
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.017
      0.071
      0.444
      Pentadecanoic Acid (15:0) (g) --
      --
      0.049
      Palmitic Acid (16:0) (g) 0.383
      0.616
      1.401
      Margaric Acid (17:0) (g) --
      --
      0.029
      Stearic Acid (18:0) (g) 0.153
      0.281
      0.615
      Arachidic Acid (20:0) (g) --
      --
      0.01
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.034
      Pentadecenoic Acid (15:1) (g) --
      --
      0.01
      Palmitoleic Acid (16:1) (g) 0.102
      0.097
      0.083
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.083
      Heptadecenoic Acid (17:1) (g) --
      --
      0.01
      Oleic Acid (18:1) (g) 0.586
      0.86
      1.22
      c-Oleic Acid (18:1 cis) (g) --
      --
      1.039
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.009
      0.002
      0
      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) 0.408
      0.055
      0.146
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      0.015
      Octadecatrienoic (undiff) (g) 0.017
      0.027
      0.02
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.068
      0.009
      0
      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) --
      --
      0.181
      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) --
      --
      0
      Campesterol (g) --
      --
      0
      Beta-sitosterol (g) --
      --
      0
      Amino Acids
      Food # 1 2 3
      Weight (g) 85 28 488
      Essential  
      Histidine (mg)
      (%RDI)
      536
      (77%)
      192
      (27%)
      493
      (70%)
      Isoleucine (mg)
      (%RDI)
      912
      (65%)
      274
      (20%)
      849
      (61%)
      Leucine (mg)
      (%RDI)
      1297
      (48%)
      479
      (18%)
      1557
      (57%)
      Lysine (mg)
      (%RDI)
      1468
      (70%)
      509
      (24%)
      1376
      (66%)
      Methionine (mg)
      (%RDI)
      479
      (66%)
      157
      (22%)
      429
      (59%)
      Phenylalanine (mg)
      (%RDI)
      686
      (78%)
      238
      (27%)
      849
      (97%)
      Threonine (mg)
      (%RDI)
      730
      (70%)
      241
      (23%)
      698
      (66%)
      Tryptophan (mg)
      (%RDI)
      201
      (72%)
      39
      (14%)
      210
      (75%)
      Valine (mg)
      (%RDI)
      857
      (47%)
      299
      (16%)
      1074
      (59%)
      Conditional  
      Arginine (mg) 1042
      390
      468
      Cystine (mg)
      (%RDI)
      221
      (77%)
      78
      (27%)
      98
      (34%)
      Glycine (mg) 848
      367
      327
      Proline (mg) 711
      287
      1620
      Tyrosine (mg)
      (%RDI)
      583
      (67%)
      192
      (22%)
      830
      (95%)
      Non-Essential  
      Alanine (mg) 943
      366
      556
      Aspartic acid (mg) 1540
      549
      1405
      Betaine (mg) --
      4
      3
      Glutamic acid (mg) 2588
      905
      3689
      Hydroxyproline (mg) --
      63
      --
      Serine (mg) 595
      237
      991
      Data Source
      Chicken Roasting Meat Only Raw
      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 Inch Fat Choice Raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Low-Fat Milk 1%
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.