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, cooked, roasted
      ×
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
      ×
      Beans, black, mature seeds, canned, low sodium
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 11% DV 224 calories
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 11% DV 218 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 18% DV 14g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 1% DV 0.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 0% DV 0g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 14% DV 39.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 46% DV 22.9g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 29% DV 14.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 20% DV 61.2mg
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 29% DV 5.9g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 1% DV 0.18g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 0% DV 0g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 59% DV 16.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 0% DV 0g
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 1% DV 0.55g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 16% DV 2.8mg
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 25% DV 4.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 0% DV 5.1mg
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 6% DV 84mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • 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, cooked, braised 3 oz (x1) 6% DV 286.5mg
      • Beans, black, mature seeds, canned, low sodium 1 cup (x1) 16% DV 739.2mg
      Comparison Table

      Table Legend

      1. Chicken, roasting, meat only, cooked, roasted
      2. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
      3. Beans, black, mature seeds, canned, low sodium
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 140 85 240
      Calories
      (%DV)      		 234
      (12%)      		 224
      (11%)      		 218
      (11%)
      Fat (g)
      (%DV)      		 9.3
      (12%)      		 14
      (18%)      		 0.7
      (1%)
      Protein (g)
      (%DV)      		 35
      (70%)      		 22.9
      (46%)      		 14.5
      (29%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 39.7
      (14%)
      Sugars (g)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0.55
      (1%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 16.6
      (59%)
      Cholesterol (mg)
      (%DV)      		 105
      (35%)      		 61.2
      (20%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 2.5
      (13%)      		 5.9
      (29%)      		 0.18
      (1%)
      Net-Carbs (g) 0
      		0
      		23.2
      Trans Fatty Acids (g) --
      		--
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 140 85 240
      Calcium (mg)
      (%DV)      		 16.8
      (1%)      		 5.1
      (0%)      		 84
      (6%)
      Iron, Fe (mg)
      (%DV)      		 1.7
      (9%)      		 2.8
      (16%)      		 4.6
      (25%)
      Potassium, K (mg)
      (%DV)      		 320.6
      (7%)      		 286.5
      (6%)      		 739.2
      (16%)
      Magnesium (mg)
      (%DV)      		 29.4
      (7%)      		 19.6
      (5%)      		 84
      (20%)
      Phosphorus, P (mg)
      (%DV)      		 268.8
      (22%)      		 217.6
      (17%)      		 259.2
      (21%)
      Sodium (mg)
      (%DV)      		 105
      (4%)      		 59.5
      (2%)      		 331.2
      (14%)
      Zinc, Zn (mg)
      (%DV)      		 2.1
      (19%)      		 4.9
      (45%)      		 1.3
      (12%)
      Copper, Cu (mg)
      (%DV)      		 0.08
      (9%)      		 0.1
      (11%)      		 0.46
      (51%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.56
      (24%)
      Selenium, Se (mcg)
      (%DV)      		 34.4
      (63%)      		 25.8
      (47%)      		 3.1
      (6%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 140 85 240
      Vitamin A, RAE (mcg)
      (%DV)      		 16.8
      (2%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 6.5
      (7%)
      Thiamin (B1) (mg)
      (%DV)      		 0.09
      (7%)      		 0.12
      (10%)      		 0.34
      (28%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.21
      (16%)      		 0.15
      (12%)      		 0.29
      (22%)
      Niacin (B3) (mg)
      (%DV)      		 11
      (69%)      		 3.8
      (23%)      		 1.5
      (9%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.4
      (27%)      		 0.31
      (6%)      		 0.44
      (9%)
      Vitamin B6 (mg)
      (%DV)      		 0.57
      (34%)      		 0.3
      (18%)      		 0.13
      (8%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 7
      (2%)      		 7.7
      (2%)      		 146.4
      (37%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 7
      (2%)      		 7.7
      (2%)      		 146.4
      (37%)
      Folate DFE (mcg)
      (%)      		 7
      (2%)      		 7.7
      (2%)      		 146.4
      (37%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 55.7
      (10%)
      Vitamin B12 (mcg)
      (%DV)      		 0.41
      (17%)      		 2.8
      (117%)      		 0
      (0%)
      Retinol (mcg) 16.8
      		0
      		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) 57.4 0 9.6
      Lycopene (mcg) --
      		0
      		0
      Lut + Zeaxanthin (mcg) --
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 0.59
      (4%)      		 1.5
      (10%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 2.1
      (2%)      		 5.5
      (5%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 140 85 240
      Water (g) 94.4
      		46.7
      		181.5
      Ash (g) 1
      		2
      		4
      Alcohol (g) --
      		0
      		0
      Caffeine (mg) --
      		0
      		0
      Theobromine (mg) --
      		0
      		0
      PRAL score 19.35
      		12.66
      		-2.22
        Carbohydrates
      Food # 1 2 3
      Weight (g) 140 85 240
      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 85 240
      Monounsaturated Fats (g) 3.5
      		5.899
      		0.06
      Polyunsaturated Fats (g) 2.114
      		0.451
      		0.3
      Omega 3s (g)
      (%AI)      		 0.084
      (5%)      		 0.128
      (8%)      		 0.137
      (9%)
      Omega 6s (g)
      (%AI)      		 1.736
      (10%)      		 0.306
      (2%)      		 0.163
      (1%)
      Omega 3 to Omega 6 Ratio 0.05
      		0.42
      		0.84
      Omega 6 to Omega 3 Ratio 20.67
      		2.4
      		1.19
      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) 0.042
      		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
      Caproic (6:0) (g) --
      		0
      		0
      Caprylic Acid (8:0) (g) --
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0.017
      		0
      Lauric Acid (12:0) (g) 0.014
      		0.017
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.07
      		0.459
      		0
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 1.778
      		3.468
      		0.168
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.588
      		1.768
      		0.01
      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) 0.476
      		0.544
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 2.912
      		5.253
      		0.06
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.056
      		0.017
      		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) 1.736
      		0.306
      		0.163
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.084
      		0.128
      		0.137
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) --
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.14
      		0.017
      		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) --
      		--
      		--
      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 85 240
      Essential  
      Histidine (mg)
      (%RDI)      		 1086
      (155%)      		 785
      (112%)      		 398
      (57%)
      Isoleucine (mg)
      (%RDI)      		 1849
      (132%)      		 1031
      (74%)      		 684
      (49%)
      Leucine (mg)
      (%RDI)      		 2628
      (96%)      		 1812
      (66%)      		 1229
      (45%)
      Lysine (mg)
      (%RDI)      		 2975
      (142%)      		 1907
      (91%)      		 1013
      (48%)
      Methionine (mg)
      (%RDI)      		 970
      (133%)      		 587
      (81%)      		 190
      (26%)
      Phenylalanine (mg)
      (%RDI)      		 1390
      (159%)      		 895
      (102%)      		 854
      (98%)
      Threonine (mg)
      (%RDI)      		 1478
      (141%)      		 1001
      (95%)      		 533
      (51%)
      Tryptophan (mg)
      (%RDI)      		 409
      (146%)      		 257
      (92%)      		 173
      (62%)
      Valine (mg)
      (%RDI)      		 1736
      (95%)      		 1115
      (61%)      		 835
      (46%)
      Conditional  
      Arginine (mg) 2113
      		1449
      		794
      Cystine (mg)
      (%RDI)      		 448
      (156%)      		 257
      (89%)      		 134
      (47%)
      Glycine (mg) 1721
      		1251
      		586
      Proline (mg) 1441
      		1012
      		828
      Tyrosine (mg)
      (%RDI)      		 1182
      (135%)      		 770
      (88%)      		 343
      (39%)
      Non-Essential  
      Alanine (mg) 1911
      		1383
      		658
      Aspartic acid (mg) 3121
      		2095
      		1812
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 5243
      		3445
      		2326
      Hydroxyproline (mg) --
      		241
      		--
      Serine (mg) 1204
      		877
      		907
      Data Source
      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, cooked, braised
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beans, black, mature seeds, canned, low sodium
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.