Nutrition Comparison Tool

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      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
      Chicken Broilers Or Fryers Meat Only Roasted
      ×
      Cottage Cheese (Blended)
      ×
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      Number of Servings:
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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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 266 calories
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 111 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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 10.4g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 4.9g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cottage Cheese (Blended) 4 oz (x1) 1% DV 3.8g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 81% DV 40.5g
      • Cottage Cheese (Blended) 4 oz (x1) 25% DV 12.6g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 42% DV 124.6mg
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 19.2mg

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 14% DV 2.9g
      • Cottage Cheese (Blended) 4 oz (x1) 10% DV 1.9g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cottage Cheese (Blended) 4 oz (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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cottage Cheese (Blended) 4 oz (x1) 6% DV 3g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
      • Cottage Cheese (Blended) 4 oz (x1) 0% DV 0.08mg

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 2% DV 21mg
      • Cottage Cheese (Blended) 4 oz (x1) 7% DV 93.8mg

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 7% DV 340.2mg
      • Cottage Cheese (Blended) 4 oz (x1) 3% DV 117.5mg
      Comparison Table

      Table Legend

      1. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      2. Chicken Broilers Or Fryers Meat Only Roasted
      3. Cottage Cheese (Blended)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 140 113
      Calories
      (%DV)
      172
      (9%)
      266
      (13%)
      111
      (6%)
      Fat (g)
      (%DV)
      7.9
      (10%)
      10.4
      (13%)
      4.9
      (6%)
      Protein (g)
      (%DV)
      23.4
      (47%)
      40.5
      (81%)
      12.6
      (25%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      3.8
      (1%)
      Sugars (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      3
      (6%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      68.9
      (23%)
      124.6
      (42%)
      19.2
      (6%)
      Saturated Fats (g)
      (%DV)
      3.3
      (16%)
      2.9
      (14%)
      1.9
      (10%)
      Net-Carbs (g) 0
      0
      3.8
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 85 140 113
      Calcium (mg)
      (%DV)
      15.3
      (1%)
      21
      (2%)
      93.8
      (7%)
      Iron, Fe (mg)
      (%DV)
      1.5
      (9%)
      1.7
      (9%)
      0.08
      (0%)
      Potassium, K (mg)
      (%DV)
      277.1
      (6%)
      340.2
      (7%)
      117.5
      (3%)
      Magnesium (mg)
      (%DV)
      18.7
      (4%)
      35
      (8%)
      9
      (2%)
      Phosphorus, P (mg)
      (%DV)
      170.9
      (14%)
      273
      (22%)
      179.7
      (14%)
      Sodium (mg)
      (%DV)
      45.1
      (2%)
      120.4
      (5%)
      356
      (15%)
      Zinc, Zn (mg)
      (%DV)
      4.1
      (37%)
      2.9
      (27%)
      0.45
      (4%)
      Copper, Cu (mg)
      (%DV)
      0.07
      (8%)
      0.09
      (10%)
      0.03
      (4%)
      Manganese (mg)
      (%DV)
      0.01
      (0%)
      0.03
      (1%)
      0
      (0%)
      Selenium, Se (mcg)
      (%DV)
      24.6
      (45%)
      30.8
      (56%)
      11
      (20%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      35.7
      (1%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 85 140 113
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      22.4
      (2%)
      41.8
      (5%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.1
      (8%)
      0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.1
      (8%)
      0.25
      (19%)
      0.18
      (14%)
      Niacin (B3) (mg)
      (%DV)
      6.4
      (40%)
      12.8
      (80%)
      0.11
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.46
      (9%)
      1.5
      (31%)
      0.63
      (13%)
      Vitamin B6 (mg)
      (%DV)
      0.47
      (27%)
      0.66
      (39%)
      0.05
      (3%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      7.7
      (2%)
      8.4
      (2%)
      13.6
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      7.7
      (2%)
      8.4
      (2%)
      13.6
      (3%)
      Folate DFE (mcg)
      (%)
      7.7
      (2%)
      8.4
      (2%)
      13.6
      (3%)
      Choline (mg)
      (%DV)
      89.2
      (16%)
      110.3
      (20%)
      20.8
      (4%)
      Vitamin B12 (mcg)
      (%DV)
      1.5
      (64%)
      0.46
      (19%)
      0.49
      (20%)
      Retinol (mcg) 0
      22.4
      40.7
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      13.6
      (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 74.2 158.2
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.33
      (2%)
      0.38
      (3%)
      0.09
      (1%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      0.14
      (1%)
      0.11
      (1%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      0.14
      0.11
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      7
      (1%)
      3.4
      (0%)
      Vitamin K (mcg)
      (%DV)
      1.2
      (1%)
      3.4
      (3%)
      0
      (0%)
      Vitamin K1 (mcg) --
      0
      0
      Menaquinone-4 (K2) (mcg) --
      --
      1
        Other
      Food # 1 2 3
      Weight (g) 85 140 113
      Water (g) 53.8
      89.3
      90.2
      Ash (g) 0.9
      1
      2
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 11.26
      21.58
      8.87
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 140 113
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      3
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 85 140 113
      Monounsaturated Fats (g) 3.188
      3.724
      0.879
      Polyunsaturated Fats (g) 0.309
      2.366
      0.139
      Omega 3s (g)
      (%AI)
      0.088
      (6%)
      0.098
      (6%)
      0.019
      (1%)
      Omega 6s (g)
      (%AI)
      0.19
      (1%)
      1.918
      (11%)
      0.119
      (1%)
      Omega 3 to Omega 6 Ratio 0.47
      0.05
      0.16
      Omega 6 to Omega 3 Ratio 2.14
      19.57
      6.18
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.014
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.028
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0.056
      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
      0.123
      Caproic (6:0) (g) 0
      0
      0.028
      Caprylic Acid (8:0) (g) 0
      0
      0.026
      Capric Acid (10:0) (g) 0.013
      0
      0.072
      Lauric Acid (12:0) (g) 0.013
      0.028
      0.079
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.234
      0.084
      0.297
      Pentadecanoic Acid (15:0) (g) --
      --
      0.033
      Palmitic Acid (16:0) (g) 2.09
      1.974
      0.879
      Margaric Acid (17:0) (g) --
      --
      0.014
      Stearic Acid (18:0) (g) 0.915
      0.686
      0.39
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.019
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.291
      0.49
      0.053
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 2.886
      3.108
      0.807
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.013
      0.056
      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) 0.19
      1.918
      0.119
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.088
      0.098
      0.019
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.031
      0.154
      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) 85 140 113
      Essential  
      Histidine (mg)
      (%RDI)
      747
      (107%)
      1257
      (180%)
      368
      (53%)
      Isoleucine (mg)
      (%RDI)
      1065
      (76%)
      2139
      (153%)
      668
      (48%)
      Leucine (mg)
      (%RDI)
      1862
      (68%)
      3039
      (111%)
      1261
      (46%)
      Lysine (mg)
      (%RDI)
      1979
      (94%)
      3441
      (164%)
      1055
      (50%)
      Methionine (mg)
      (%RDI)
      609
      (84%)
      1121
      (154%)
      304
      (42%)
      Phenylalanine (mg)
      (%RDI)
      925
      (106%)
      1607
      (184%)
      652
      (75%)
      Threonine (mg)
      (%RDI)
      935
      (89%)
      1711
      (163%)
      565
      (54%)
      Tryptophan (mg)
      (%RDI)
      154
      (55%)
      473
      (169%)
      166
      (59%)
      Valine (mg)
      (%RDI)
      1162
      (64%)
      2009
      (110%)
      845
      (46%)
      Conditional  
      Arginine (mg) 1514
      2443
      562
      Cystine (mg)
      (%RDI)
      302
      (105%)
      518
      (180%)
      75
      (26%)
      Glycine (mg) 1425
      1989
      251
      Proline (mg) 1116
      1666
      1389
      Tyrosine (mg)
      (%RDI)
      746
      (85%)
      1368
      (156%)
      683
      (78%)
      Non-Essential  
      Alanine (mg) 1424
      2209
      434
      Aspartic acid (mg) 2133
      3609
      1023
      Betaine (mg) 12
      8
      0.79
      Glutamic acid (mg) 3516
      6066
      2941
      Hydroxyproline (mg) 246
      --
      --
      Serine (mg) 922
      1393
      722
      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 Broilers Or Fryers Meat Only Roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cottage Cheese (Blended)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.