Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
      ×
      Baked Sweet Potatoes
      ×
      Cooked Broccoli (Boiled, Drained)
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 8% DV 150 calories
      • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 3% DV 55 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 5% DV 4.3g
      • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.64g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 0% DV 0g
      • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 11.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 52% DV 26.2g
      • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 7% DV 3.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 23% DV 68.9mg
      • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 8% DV 1.6g
      • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.12g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 0% DV 0g
      • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 18% DV 5.1g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 0% DV 0g
      • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 2.2g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 9% DV 1.6mg
      • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 6% DV 1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 1% DV 18.7mg
      • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 5% DV 62.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 3 oz (x1) 7% DV 348.5mg
      • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
      • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 10% DV 457.1mg
      Comparison Table

      Table Legend

      1. Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
      2. Baked Sweet Potatoes
      3. Cooked Broccoli (Boiled, Drained)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 200 156
      Calories
      (%DV)
      150
      (8%)
      180
      (9%)
      55
      (3%)
      Fat (g)
      (%DV)
      4.3
      (5%)
      0.3
      (0%)
      0.64
      (1%)
      Protein (g)
      (%DV)
      26.2
      (52%)
      4
      (8%)
      3.7
      (7%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      41.4
      (15%)
      11.2
      (4%)
      Sugars (g)
      (%DV)
      0
      (0%)
      13
      (26%)
      2.2
      (4%)
      Fiber (g)
      (%DV)
      0
      (0%)
      6.6
      (24%)
      5.1
      (18%)
      Cholesterol (mg)
      (%DV)
      68.9
      (23%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      1.6
      (8%)
      0.1
      (1%)
      0.12
      (1%)
      Net-Carbs (g) 0
      34.8
      6.1
      Trans Fatty Acids (g) --
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 85 200 156
      Calcium (mg)
      (%DV)
      18.7
      (1%)
      76
      (6%)
      62.4
      (5%)
      Iron, Fe (mg)
      (%DV)
      1.6
      (9%)
      1.4
      (8%)
      1
      (6%)
      Potassium, K (mg)
      (%DV)
      348.5
      (7%)
      950
      (20%)
      457.1
      (10%)
      Magnesium (mg)
      (%DV)
      23
      (5%)
      54
      (13%)
      32.8
      (8%)
      Phosphorus, P (mg)
      (%DV)
      215.1
      (17%)
      108
      (9%)
      104.5
      (8%)
      Sodium (mg)
      (%DV)
      56.1
      (2%)
      72
      (3%)
      64
      (3%)
      Zinc, Zn (mg)
      (%DV)
      4.8
      (44%)
      0.64
      (6%)
      0.7
      (6%)
      Copper, Cu (mg)
      (%DV)
      0.07
      (8%)
      0.32
      (36%)
      0.1
      (11%)
      Manganese (mg)
      (%DV)
      0.01
      (0%)
      0.99
      (43%)
      0.3
      (13%)
      Selenium, Se (mcg)
      (%DV)
      33.1
      (60%)
      0.4
      (1%)
      2.5
      (5%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      6.2
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 85 200 156
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      1922
      (214%)
      120.1
      (13%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      39.2
      (44%)
      101.2
      (112%)
      Thiamin (B1) (mg)
      (%DV)
      0.07
      (6%)
      0.21
      (18%)
      0.1
      (8%)
      Riboflavin (B2) (mg)
      (%DV)
      0.14
      (11%)
      0.21
      (16%)
      0.19
      (15%)
      Niacin (B3) (mg)
      (%DV)
      7.7
      (48%)
      3
      (19%)
      0.86
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.52
      (10%)
      1.8
      (35%)
      0.96
      (19%)
      Vitamin B6 (mg)
      (%DV)
      0.58
      (34%)
      0.57
      (34%)
      0.31
      (18%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      8.5
      (2%)
      12
      (3%)
      168.5
      (42%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      8.5
      (2%)
      12
      (3%)
      168.5
      (42%)
      Folate DFE (mcg)
      (%)
      8.5
      (2%)
      12
      (3%)
      168.5
      (42%)
      Choline (mg)
      (%DV)
      99.7
      (18%)
      26.2
      (5%)
      62.6
      (11%)
      Vitamin B12 (mcg)
      (%DV)
      1.2
      (52%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      23018
      (213%)
      1449.2
      (13%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      86
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 0 38436 2414.9
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      1684.8
      Vitamin E (mg)
      (%DV)
      0.33
      (2%)
      1.4
      (9%)
      2.3
      (15%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      1.2
      (1%)
      4.6
      (4%)
      220.1
      (183%)
      Vitamin K1 (mcg) --
      0
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 85 200 156
      Water (g) 54
      151.6
      139.2
      Ash (g) 1
      3
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 12.59
      -16.49
      -5.63
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 200 156
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      4.6
      0.12
      Glucose (Dextrose) (g) --
      1.1
      0.76
      Fructose (g) --
      1
      1.2
      Lactose (g) --
      0
      0
      Maltose (g) --
      6.2
      0
      Galactose (g) --
      0
      0
      Starch (g) --
      14.1
      0
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 85 200 156
      Monounsaturated Fats (g) 1.705
      0.004
      0.062
      Polyunsaturated Fats (g) 0.157
      0.184
      0.265
      Omega 3s (g)
      (%AI)
      0.012
      (1%)
      0.012
      (1%)
      0.186
      (12%)
      Omega 6s (g)
      (%AI)
      0.125
      (1%)
      0.18
      (1%)
      0.08
      (0%)
      Omega 3 to Omega 6 Ratio 0.1
      0.07
      2.33
      Omega 6 to Omega 3 Ratio 10.5
      15
      0.43
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      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) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      c-c-n6-Eicosadienoic Acid (g) --
      0
      0
      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
      Capric Acid (10:0) (g) 0.002
      0
      0
      Lauric Acid (12:0) (g) 0.005
      0
      0.003
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.116
      0
      0
      Pentadecanoic Acid (15:0) (g) --
      0
      0
      Palmitic Acid (16:0) (g) 0.948
      0.1
      0.087
      Margaric Acid (17:0) (g) --
      0
      0
      Stearic Acid (18:0) (g) 0.557
      0.004
      0.02
      Arachidic Acid (20:0) (g) --
      0
      0.006
      Behenic Acid (22:0) (g) --
      0
      0.008
      Lignoceric Acid (24:0) (g) --
      0
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      0
      0
      Pentadecenoic Acid (15:1) (g) --
      0
      0
      Palmitoleic Acid (16:1) (g) 0.128
      0
      0.014
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      0
      0.003
      Oleic Acid (18:1) (g) 1.576
      0.004
      0.045
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.002
      0
      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) 0.125
      0.18
      0.08
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.012
      0.012
      0.186
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      0
      0
      Eicosatetraenoic Acid 20:4 (g) 0.02
      0
      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) 85 200 156
      Essential  
      Histidine (mg)
      (%RDI)
      836
      (119%)
      78
      (11%)
      98
      (14%)
      Isoleucine (mg)
      (%RDI)
      1191
      (85%)
      140
      (10%)
      144
      (10%)
      Leucine (mg)
      (%RDI)
      2083
      (76%)
      236
      (9%)
      229
      (8%)
      Lysine (mg)
      (%RDI)
      2213
      (105%)
      168
      (8%)
      242
      (12%)
      Methionine (mg)
      (%RDI)
      682
      (94%)
      74
      (10%)
      67
      (9%)
      Phenylalanine (mg)
      (%RDI)
      1034
      (118%)
      228
      (26%)
      181
      (21%)
      Threonine (mg)
      (%RDI)
      1046
      (100%)
      214
      (20%)
      150
      (14%)
      Tryptophan (mg)
      (%RDI)
      172
      (61%)
      80
      (29%)
      53
      (19%)
      Valine (mg)
      (%RDI)
      1299
      (71%)
      220
      (12%)
      215
      (12%)
      Conditional  
      Arginine (mg) 1693
      140
      312
      Cystine (mg)
      (%RDI)
      337
      (118%)
      56
      (20%)
      48
      (17%)
      Glycine (mg) 1594
      162
      158
      Proline (mg) 1248
      134
      173
      Tyrosine (mg)
      (%RDI)
      834
      (95%)
      88
      (10%)
      94
      (11%)
      Non-Essential  
      Alanine (mg) 1591
      198
      178
      Aspartic acid (mg) 2384
      976
      513
      Betaine (mg) 13
      69
      0.16
      Glutamic acid (mg) 3930
      396
      856
      Hydroxyproline (mg) 275
      --
      --
      Serine (mg) 1031
      226
      201
      Data Source
      Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Baked Sweet Potatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Broccoli (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.