Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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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
      ×
      Hard Boiled Eggs
      ×
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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
      • Hard Boiled Eggs 1 large (x1) 4% DV 78 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
      • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g

      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
      • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g

      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
      • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 42% DV 124.6mg
      • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg

      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 Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 14% DV 2.9g
      • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g

      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
      • Hard Boiled Eggs 1 large (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
      • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g

      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
      • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg

      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
      • Hard Boiled Eggs 1 large (x1) 2% DV 25mg

      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
      • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
      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. Hard Boiled Eggs
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 140 50
      Calories
      (%DV)      		 172
      (9%)      		 266
      (13%)      		 78
      (4%)
      Fat (g)
      (%DV)      		 7.9
      (10%)      		 10.4
      (13%)      		 5.3
      (7%)
      Protein (g)
      (%DV)      		 23.4
      (47%)      		 40.5
      (81%)      		 6.3
      (13%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.56
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.56
      (1%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 68.9
      (23%)      		 124.6
      (42%)      		 186.5
      (62%)
      Saturated Fats (g)
      (%DV)      		 3.3
      (16%)      		 2.9
      (14%)      		 1.6
      (8%)
      Net-Carbs (g) 0
      		0
      		0.56
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 140 50
      Calcium (mg)
      (%DV)      		 15.3
      (1%)      		 21
      (2%)      		 25
      (2%)
      Iron, Fe (mg)
      (%DV)      		 1.5
      (9%)      		 1.7
      (9%)      		 0.6
      (3%)
      Potassium, K (mg)
      (%DV)      		 277.1
      (6%)      		 340.2
      (7%)      		 63
      (1%)
      Magnesium (mg)
      (%DV)      		 18.7
      (4%)      		 35
      (8%)      		 5
      (1%)
      Phosphorus, P (mg)
      (%DV)      		 170.9
      (14%)      		 273
      (22%)      		 86
      (7%)
      Sodium (mg)
      (%DV)      		 45.1
      (2%)      		 120.4
      (5%)      		 62
      (3%)
      Zinc, Zn (mg)
      (%DV)      		 4.1
      (37%)      		 2.9
      (27%)      		 0.53
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.07
      (8%)      		 0.09
      (10%)      		 0.01
      (1%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 0.03
      (1%)      		 0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 24.6
      (45%)      		 30.8
      (56%)      		 15.4
      (28%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 2.4
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 140 50
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 22.4
      (2%)      		 74.5
      (8%)
      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%)      		 0.26
      (20%)
      Niacin (B3) (mg)
      (%DV)      		 6.4
      (40%)      		 12.8
      (80%)      		 0.03
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.46
      (9%)      		 1.5
      (31%)      		 0.7
      (14%)
      Vitamin B6 (mg)
      (%DV)      		 0.47
      (27%)      		 0.66
      (39%)      		 0.06
      (4%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 7.7
      (2%)      		 8.4
      (2%)      		 22
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 7.7
      (2%)      		 8.4
      (2%)      		 22
      (6%)
      Folate DFE (mcg)
      (%)      		 7.7
      (2%)      		 8.4
      (2%)      		 22
      (6%)
      Choline (mg)
      (%DV)      		 89.2
      (16%)      		 110.3
      (20%)      		 146.9
      (27%)
      Vitamin B12 (mcg)
      (%DV)      		 1.5
      (64%)      		 0.46
      (19%)      		 0.56
      (23%)
      Retinol (mcg) 0
      		22.4
      		74
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 5.5
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 5
      (0%)
      Vitamin A, IU (IU) 0 74.2 260
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		176.5
      Vitamin E (mg)
      (%DV)      		 0.33
      (2%)      		 0.38
      (3%)      		 0.52
      (3%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 0.14
      (1%)      		 1.1
      (6%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		0.14
      		1.1
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 7
      (1%)      		 43.5
      (5%)
      Vitamin K (mcg)
      (%DV)      		 1.2
      (1%)      		 3.4
      (3%)      		 0.15
      (0%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 85 140 50
      Water (g) 53.8
      		89.3
      		37.3
      Ash (g) 0.9
      		1
      		0.54
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 11.26
      		21.58
      		4.48
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 140 50
      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) 85 140 50
      Monounsaturated Fats (g) 3.188
      		3.724
      		2.039
      Polyunsaturated Fats (g) 0.309
      		2.366
      		0.707
      Omega 3s (g)
      (%AI)      		 0.088
      (6%)      		 0.098
      (6%)      		 0.018
      (1%)
      Omega 6s (g)
      (%AI)      		 0.19
      (1%)      		 1.918
      (11%)      		 0.594
      (3%)
      Omega 3 to Omega 6 Ratio 0.47
      		0.05
      		0.03
      Omega 6 to Omega 3 Ratio 2.14
      		19.57
      		33.94
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.014
      		0.003
      Docosapentaenoic Acid (DPA) (g) 0
      		0.028
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0.056
      		0.019
      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
      		0.002
      Capric Acid (10:0) (g) 0.013
      		0
      		0.002
      Lauric Acid (12:0) (g) 0.013
      		0.028
      		0.002
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.234
      		0.084
      		0.018
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 2.09
      		1.974
      		1.175
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.915
      		0.686
      		0.414
      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) 0.291
      		0.49
      		0.155
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 2.886
      		3.108
      		1.863
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.013
      		0.056
      		0.015
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.002
      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
      		0.594
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.088
      		0.098
      		0.018
      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
      		0.075
      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 50
      Essential  
      Histidine (mg)
      (%RDI)      		 747
      (107%)      		 1257
      (180%)      		 149
      (21%)
      Isoleucine (mg)
      (%RDI)      		 1065
      (76%)      		 2139
      (153%)      		 343
      (25%)
      Leucine (mg)
      (%RDI)      		 1862
      (68%)      		 3039
      (111%)      		 538
      (20%)
      Lysine (mg)
      (%RDI)      		 1979
      (94%)      		 3441
      (164%)      		 452
      (22%)
      Methionine (mg)
      (%RDI)      		 609
      (84%)      		 1121
      (154%)      		 196
      (27%)
      Phenylalanine (mg)
      (%RDI)      		 925
      (106%)      		 1607
      (184%)      		 334
      (38%)
      Threonine (mg)
      (%RDI)      		 935
      (89%)      		 1711
      (163%)      		 302
      (29%)
      Tryptophan (mg)
      (%RDI)      		 154
      (55%)      		 473
      (169%)      		 77
      (27%)
      Valine (mg)
      (%RDI)      		 1162
      (64%)      		 2009
      (110%)      		 384
      (21%)
      Conditional  
      Arginine (mg) 1514
      		2443
      		378
      Cystine (mg)
      (%RDI)      		 302
      (105%)      		 518
      (180%)      		 146
      (51%)
      Glycine (mg) 1425
      		1989
      		212
      Proline (mg) 1116
      		1666
      		251
      Tyrosine (mg)
      (%RDI)      		 746
      (85%)      		 1368
      (156%)      		 257
      (29%)
      Non-Essential  
      Alanine (mg) 1424
      		2209
      		350
      Aspartic acid (mg) 2133
      		3609
      		632
      Betaine (mg) 12
      		8
      		0.3
      Glutamic acid (mg) 3516
      		6066
      		822
      Hydroxyproline (mg) 246
      		--
      		--
      Serine (mg) 922
      		1393
      		468
      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.
      Hard Boiled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.