Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
      Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      ×
      Whole Milk (Full Fat)
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 41% DV 813 calories
      • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 93% DV 72.3g
      • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 10% DV 28.2g
      • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 54% DV 26.9g
      • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 0% DV 0mg
      • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 58% DV 11.7g
      • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 34% DV 9.4g
      • Whole Milk (Full Fat) 16oz glass (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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 11% DV 5.6g
      • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 19% DV 3.5mg
      • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 12% DV 156.8mg
      • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg

      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
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 18% DV 846.9mg
      • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
      Comparison Table

      Table Legend

      1. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      2. Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      3. Whole Milk (Full Fat)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 134 488
      Calories
      (%DV)      		 172
      (9%)      		 813
      (41%)      		 298
      (15%)
      Fat (g)
      (%DV)      		 7.9
      (10%)      		 72.3
      (93%)      		 15.9
      (20%)
      Protein (g)
      (%DV)      		 23.4
      (47%)      		 26.9
      (54%)      		 15.4
      (31%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 28.2
      (10%)      		 23.4
      (9%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 5.6
      (11%)      		 24.6
      (49%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 9.4
      (34%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 68.9
      (23%)      		 0
      (0%)      		 48.8
      (16%)
      Saturated Fats (g)
      (%DV)      		 3.3
      (16%)      		 11.7
      (58%)      		 9.1
      (46%)
      Net-Carbs (g) 0
      		18.8
      		23.4
      Trans Fatty Acids (g) --
      		0.07
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 134 488
      Calcium (mg)
      (%DV)      		 15.3
      (1%)      		 156.8
      (12%)      		 551.4
      (42%)
      Iron, Fe (mg)
      (%DV)      		 1.5
      (9%)      		 3.5
      (19%)      		 0.15
      (1%)
      Potassium, K (mg)
      (%DV)      		 277.1
      (6%)      		 846.9
      (18%)      		 644.2
      (14%)
      Magnesium (mg)
      (%DV)      		 18.7
      (4%)      		 306.9
      (73%)      		 48.8
      (12%)
      Phosphorus, P (mg)
      (%DV)      		 170.9
      (14%)      		 611
      (49%)      		 409.9
      (33%)
      Sodium (mg)
      (%DV)      		 45.1
      (2%)      		 6.7
      (0%)      		 209.8
      (9%)
      Zinc, Zn (mg)
      (%DV)      		 4.1
      (37%)      		 4.5
      (41%)      		 1.8
      (16%)
      Copper, Cu (mg)
      (%DV)      		 0.07
      (8%)      		 1.2
      (135%)      		 0.12
      (14%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 2.7
      (119%)      		 0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 24.6
      (45%)      		 45.4
      (83%)      		 18.1
      (33%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 134 488
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 224.5
      (25%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.67
      (1%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.06
      (5%)      		 0.25
      (21%)      		 0.22
      (19%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.1
      (8%)      		 0.26
      (20%)      		 0.82
      (63%)
      Niacin (B3) (mg)
      (%DV)      		 6.4
      (40%)      		 10.3
      (65%)      		 0.43
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.46
      (9%)      		 1.5
      (31%)      		 1.8
      (36%)
      Vitamin B6 (mg)
      (%DV)      		 0.47
      (27%)      		 0.47
      (28%)      		 0.18
      (10%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 7.7
      (2%)      		 111.2
      (28%)      		 24.4
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 7.7
      (2%)      		 111.2
      (28%)      		 24.4
      (6%)
      Folate DFE (mcg)
      (%)      		 7.7
      (2%)      		 111.2
      (28%)      		 24.4
      (6%)
      Choline (mg)
      (%DV)      		 89.2
      (16%)      		 69.7
      (13%)      		 69.8
      (13%)
      Vitamin B12 (mcg)
      (%DV)      		 1.5
      (64%)      		 0
      (0%)      		 2.2
      (92%)
      Retinol (mcg) 0
      		0
      		219.6
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 2.7
      (0%)      		 34.2
      (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 4 790.6
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		10.7
      		0
      Vitamin E (mg)
      (%DV)      		 0.33
      (2%)      		 10.5
      (70%)      		 0.34
      (2%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 6.3
      (32%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		6.3
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 248.9
      (31%)
      Vitamin K (mcg)
      (%DV)      		 1.2
      (1%)      		 7.6
      (6%)      		 1.5
      (1%)
      Vitamin K1 (mcg) --
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		4.9
        Other
      Food # 1 2 3
      Weight (g) 85 134 488
      Water (g) 53.8
      		2.8
      		430.1
      Ash (g) 0.9
      		4
      		3
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 11.26
      		7.79
      		0.65
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 134 488
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		5.6
      		0
      Glucose (Dextrose) (g) --
      		0
      		0
      Fructose (g) --
      		0
      		0
      Lactose (g) --
      		0
      		24.6
      Maltose (g) --
      		0
      		0
      Galactose (g) --
      		0
      		0
      Starch (g) --
      		5.6
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 85 134 488
      Monounsaturated Fats (g) 3.188
      		38.174
      		3.963
      Polyunsaturated Fats (g) 0.309
      		19.58
      		0.952
      Omega 3s (g)
      (%AI)      		 0.088
      (6%)      		 0.11
      (7%)      		 0.366
      (23%)
      Omega 6s (g)
      (%AI)      		 0.19
      (1%)      		 19.387
      (114%)      		 0.586
      (3%)
      Omega 3 to Omega 6 Ratio 0.47
      		0.01
      		0.63
      Omega 6 to Omega 3 Ratio 2.14
      		176.44
      		1.6
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 0.11
      (7%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.007
      		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) --
      		19.37
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0.017
      		--
      DHG-linolenic acid (DGLA) (g) --
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0.005
      		0.366
      Caproic (6:0) (g) 0
      		0
      		0.366
      Caprylic Acid (8:0) (g) 0
      		0.004
      		0.366
      Capric Acid (10:0) (g) 0.013
      		0.003
      		0.366
      Lauric Acid (12:0) (g) 0.013
      		0.003
      		0.376
      Tridecanoic Acid (13:0) (g) --
      		--
      		0
      Myristic Acid (14:0) (g) 0.234
      		0.058
      		1.449
      Pentadecanoic Acid (15:0) (g) --
      		0.007
      		0
      Palmitic Acid (16:0) (g) 2.09
      		6.975
      		4.046
      Margaric Acid (17:0) (g) --
      		0.062
      		0
      Stearic Acid (18:0) (g) 0.915
      		2.709
      		1.781
      Arachidic Acid (20:0) (g) --
      		0.484
      		0
      Behenic Acid (22:0) (g) --
      		0.859
      		0
      Lignoceric Acid (24:0) (g) --
      		0.507
      		0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0.001
      		0
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.291
      		0.172
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		0.17
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0.05
      		--
      Oleic Acid (18:1) (g) 2.886
      		37.405
      		3.963
      c-Oleic Acid (18:1 cis) (g) --
      		37.377
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.013
      		0.503
      		0
      Docosenoic Acid (22:1) (g) 0
      		0.036
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		0.036
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0.008
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.19
      		19.423
      		0.586
      Conjugated Linoleic Acid (CLAs) (g) --
      		0.011
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.088
      		0.11
      		0.366
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0.001
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.031
      		0.013
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		0.007
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		0.043
      		--
      t-Monoenoic Fats (g) --
      		0.031
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		0.001
      		--
      t-Oleic Acid (18:1 t) (g) --
      		0.028
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		0
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		0.043
      		--
      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) 85 134 488
      Essential  
      Histidine (mg)
      (%RDI)      		 747
      (107%)      		 766
      (109%)      		 464
      (66%)
      Isoleucine (mg)
      (%RDI)      		 1065
      (76%)      		 1107
      (79%)      		 795
      (57%)
      Leucine (mg)
      (%RDI)      		 1862
      (68%)      		 2219
      (81%)      		 1459
      (53%)
      Lysine (mg)
      (%RDI)      		 1979
      (94%)      		 1048
      (50%)      		 1288
      (61%)
      Methionine (mg)
      (%RDI)      		 609
      (84%)      		 379
      (52%)      		 405
      (56%)
      Phenylalanine (mg)
      (%RDI)      		 925
      (106%)      		 1584
      (181%)      		 795
      (91%)
      Threonine (mg)
      (%RDI)      		 935
      (89%)      		 942
      (90%)      		 654
      (62%)
      Tryptophan (mg)
      (%RDI)      		 154
      (55%)      		 295
      (105%)      		 195
      (70%)
      Valine (mg)
      (%RDI)      		 1162
      (64%)      		 1341
      (74%)      		 1005
      (55%)
      Conditional  
      Arginine (mg) 1514
      		3973
      		439
      Cystine (mg)
      (%RDI)      		 302
      (105%)      		 386
      (134%)      		 93
      (32%)
      Glycine (mg) 1425
      		1859
      		303
      Proline (mg) 1116
      		1282
      		1518
      Tyrosine (mg)
      (%RDI)      		 746
      (85%)      		 1053
      (120%)      		 776
      (89%)
      Non-Essential  
      Alanine (mg) 1424
      		1316
      		522
      Aspartic acid (mg) 2133
      		3875
      		1318
      Betaine (mg) 12
      		--
      		3
      Glutamic acid (mg) 3516
      		7469
      		3455
      Hydroxyproline (mg) 246
      		--
      		--
      Serine (mg) 922
      		1565
      		927
      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.
      Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Whole Milk (Full Fat)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.