Nutrition Comparison Tool

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      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
      Chicken, broiler, rotisserie, BBQ, breast, meat only
      ×
      Non Fat Greek Yogurt
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 172 calories
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 6% DV 122 calories
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 100 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 10% DV 7.9g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 4% DV 3g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.66g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 0% DV 0g
      • Non Fat Greek Yogurt 1 container (x1) 2% DV 6.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 47% DV 23.4g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 48% DV 23.8g
      • Non Fat Greek Yogurt 1 container (x1) 35% DV 17.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 23% DV 68.9mg
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 24% DV 73.1mg
      • Non Fat Greek Yogurt 1 container (x1) 3% DV 8.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 16% DV 3.3g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 4% DV 0.73g
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 0% DV 0g
      • Non Fat Greek Yogurt 1 container (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 0% DV 0g
      • Non Fat Greek Yogurt 1 container (x1) 11% DV 5.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 1.5mg
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 2% DV 0.39mg
      • Non Fat Greek Yogurt 1 container (x1) 1% DV 0.12mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 1% DV 15.3mg
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 1% DV 11mg
      • Non Fat Greek Yogurt 1 container (x1) 14% DV 187mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 6% DV 277.1mg
      • Chicken, broiler, rotisserie, BBQ, breast, meat only 3 oz (x1) 5% DV 241.4mg
      • Non Fat Greek Yogurt 1 container (x1) 5% DV 239.7mg
      Comparison Table

      Table Legend

      1. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      2. Chicken, broiler, rotisserie, BBQ, breast, meat only
      3. Non Fat Greek Yogurt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 85 170
      Calories
      (%DV)
      172
      (9%)
      122
      (6%)
      100
      (5%)
      Fat (g)
      (%DV)
      7.9
      (10%)
      3
      (4%)
      0.66
      (1%)
      Protein (g)
      (%DV)
      23.4
      (47%)
      23.8
      (48%)
      17.3
      (35%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      6.1
      (2%)
      Sugars (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      5.5
      (11%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      68.9
      (23%)
      73.1
      (24%)
      8.5
      (3%)
      Saturated Fats (g)
      (%DV)
      3.3
      (16%)
      0.73
      (4%)
      0.2
      (1%)
      Net-Carbs (g) 0
      0
      6.1
      Trans Fatty Acids (g) --
      --
      0.01
        Minerals
      Food # 1 2 3
      Weight (g) 85 85 170
      Calcium (mg)
      (%DV)
      15.3
      (1%)
      11
      (1%)
      187
      (14%)
      Iron, Fe (mg)
      (%DV)
      1.5
      (9%)
      0.39
      (2%)
      0.12
      (1%)
      Potassium, K (mg)
      (%DV)
      277.1
      (6%)
      241.4
      (5%)
      239.7
      (5%)
      Magnesium (mg)
      (%DV)
      18.7
      (4%)
      21.3
      (5%)
      18.7
      (4%)
      Phosphorus, P (mg)
      (%DV)
      170.9
      (14%)
      209.1
      (17%)
      229.5
      (18%)
      Sodium (mg)
      (%DV)
      45.1
      (2%)
      278.8
      (12%)
      61.2
      (3%)
      Zinc, Zn (mg)
      (%DV)
      4.1
      (37%)
      0.74
      (7%)
      0.88
      (8%)
      Copper, Cu (mg)
      (%DV)
      0.07
      (8%)
      0.03
      (4%)
      0.03
      (3%)
      Manganese (mg)
      (%DV)
      0.01
      (0%)
      --
      (--%)
      0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)
      24.6
      (45%)
      19.6
      (36%)
      16.5
      (30%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 85 85 170
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      4.3
      (0%)
      1.7
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.07
      (6%)
      0.04
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.1
      (8%)
      0.11
      (9%)
      0.47
      (36%)
      Niacin (B3) (mg)
      (%DV)
      6.4
      (40%)
      8.2
      (51%)
      0.35
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.46
      (9%)
      --
      (--%)
      0.56
      (11%)
      Vitamin B6 (mg)
      (%DV)
      0.47
      (27%)
      0.27
      (16%)
      0.11
      (6%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      7.7
      (2%)
      9.4
      (2%)
      11.9
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      7.7
      (2%)
      6.8
      (2%)
      11.9
      (3%)
      Folate DFE (mcg)
      (%)
      7.7
      (2%)
      6.8
      (2%)
      11.9
      (3%)
      Choline (mg)
      (%DV)
      89.2
      (16%)
      50.8
      (9%)
      25.7
      (5%)
      Vitamin B12 (mcg)
      (%DV)
      1.5
      (64%)
      0.23
      (10%)
      1.3
      (53%)
      Retinol (mcg) 0
      4.3
      1.7
      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) 0 14.5 6.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.33
      (2%)
      0.27
      (2%)
      0.02
      (0%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      0
      Vitamin D3 (mcg) --
      --
      0
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      1.2
      (1%)
      0
      (0%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 85 85 170
      Water (g) 53.8
      57.6
      144.7
      Ash (g) 0.9
      1
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 11.26
      13.62
      9
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 85 170
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      4.3
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      1.2
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 85 85 170
      Monounsaturated Fats (g) 3.188
      1.227
      0.09
      Polyunsaturated Fats (g) 0.309
      0.417
      0.02
      Omega 3s (g)
      (%AI)
      0.088
      (6%)
      0.023
      (1%)
      0.002
      (0%)
      Omega 6s (g)
      (%AI)
      0.19
      (1%)
      0.383
      (2%)
      0.017
      (0%)
      Omega 3 to Omega 6 Ratio 0.47
      0.06
      0.1
      Omega 6 to Omega 3 Ratio 2.14
      16.7
      10
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.002
      (0%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      0.017
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      0
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0.005
      Caprylic Acid (8:0) (g) 0
      0
      0.007
      Capric Acid (10:0) (g) 0.013
      0
      0.022
      Lauric Acid (12:0) (g) 0.013
      0
      0.01
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.234
      0.015
      0.026
      Pentadecanoic Acid (15:0) (g) --
      --
      0.005
      Palmitic Acid (16:0) (g) 2.09
      0.586
      0.083
      Margaric Acid (17:0) (g) --
      --
      0.005
      Stearic Acid (18:0) (g) 0.915
      0.128
      0.036
      Arachidic Acid (20:0) (g) --
      --
      0
      Behenic Acid (22:0) (g) --
      --
      0
      Lignoceric Acid (24:0) (g) --
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.002
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0.291
      0.202
      0.003
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.003
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      Oleic Acid (18:1) (g) 2.886
      1.015
      0.083
      c-Oleic Acid (18:1 cis) (g) --
      --
      0.073
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.013
      0.008
      0.003
      Docosenoic Acid (22:1) (g) 0
      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) 0.19
      0.383
      0.017
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.088
      0.023
      0.002
      Octadecatrienoic Acid (mixed) (g) --
      --
      0
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0.031
      0.007
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      0
      t-Monoenoic Fats (g) --
      --
      0.01
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      0
      t-Oleic Acid (18:1 t) (g) --
      --
      0.01
      t-Docosenoic Acid (22:1 t) (g) --
      --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      0
      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) 85 85 170
      Essential  
      Histidine (mg)
      (%RDI)
      747
      (107%)
      873
      (125%)
      --
      (--%)
      Isoleucine (mg)
      (%RDI)
      1065
      (76%)
      1045
      (75%)
      --
      (--%)
      Leucine (mg)
      (%RDI)
      1862
      (68%)
      2003
      (73%)
      --
      (--%)
      Lysine (mg)
      (%RDI)
      1979
      (94%)
      2383
      (113%)
      --
      (--%)
      Methionine (mg)
      (%RDI)
      609
      (84%)
      708
      (97%)
      --
      (--%)
      Phenylalanine (mg)
      (%RDI)
      925
      (106%)
      979
      (112%)
      --
      (--%)
      Threonine (mg)
      (%RDI)
      935
      (89%)
      580
      (55%)
      --
      (--%)
      Tryptophan (mg)
      (%RDI)
      154
      (55%)
      257
      (92%)
      --
      (--%)
      Valine (mg)
      (%RDI)
      1162
      (64%)
      1087
      (60%)
      --
      (--%)
      Conditional  
      Arginine (mg) 1514
      1522
      --
      Cystine (mg)
      (%RDI)
      302
      (105%)
      255
      (89%)
      --
      (--%)
      Glycine (mg) 1425
      1009
      --
      Proline (mg) 1116
      893
      --
      Tyrosine (mg)
      (%RDI)
      746
      (85%)
      812
      (93%)
      --
      (--%)
      Non-Essential  
      Alanine (mg) 1424
      1180
      --
      Aspartic acid (mg) 2133
      1406
      --
      Betaine (mg) 12
      7
      1
      Glutamic acid (mg) 3516
      2693
      --
      Hydroxyproline (mg) 246
      57
      --
      Serine (mg) 922
      790
      --
      Data Source
      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.
      Chicken, broiler, rotisserie, BBQ, breast, meat only
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Non Fat Greek Yogurt
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.