Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Beef, ground (minced), 97% lean meat / 3% fat, raw
      ×
      Roasted Chicken Breast
      ×
      Lowfat Cottage Cheese (1%)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 7% DV 137 calories
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 12% DV 231 calories
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 1% DV 20 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 4% DV 3.4g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 6% DV 5g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 0% DV 0.29g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 0% DV 0.77g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 50% DV 24.8g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 87% DV 43.4g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 7% DV 3.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 23% DV 67.8mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 40% DV 119mg
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 0% DV 1.1mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 8% DV 1.7g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 7% DV 1.4g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 1% DV 0.18g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 2% DV 0.77g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 15% DV 2.8mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 1.5mg
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 0% DV 0.04mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 1% DV 9mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 2% DV 21mg
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 1% DV 17.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 9% DV 403.4mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 358.4mg
      • Lowfat Cottage Cheese (1%) 1 oz (x1) 1% DV 24.4mg
      Comparison Table

      Table Legend

      1. Beef, ground (minced), 97% lean meat / 3% fat, raw
      2. Roasted Chicken Breast
      3. Lowfat Cottage Cheese (1%)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 113 140 28
      Calories
      (%DV)      		 137
      (7%)      		 231
      (12%)      		 20
      (1%)
      Fat (g)
      (%DV)      		 3.4
      (4%)      		 5
      (6%)      		 0.29
      (0%)
      Protein (g)
      (%DV)      		 24.8
      (50%)      		 43.4
      (87%)      		 3.5
      (7%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.77
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.77
      (2%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 67.8
      (23%)      		 119
      (40%)      		 1.1
      (0%)
      Saturated Fats (g)
      (%DV)      		 1.7
      (8%)      		 1.4
      (7%)      		 0.18
      (1%)
      Net-Carbs (g) 0
      		0
      		0.77
      Trans Fatty Acids (g) 0.1
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 113 140 28
      Calcium (mg)
      (%DV)      		 9
      (1%)      		 21
      (2%)      		 17.3
      (1%)
      Iron, Fe (mg)
      (%DV)      		 2.8
      (15%)      		 1.5
      (8%)      		 0.04
      (0%)
      Potassium, K (mg)
      (%DV)      		 403.4
      (9%)      		 358.4
      (8%)      		 24.4
      (1%)
      Magnesium (mg)
      (%DV)      		 24.9
      (6%)      		 40.6
      (10%)      		 1.4
      (0%)
      Phosphorus, P (mg)
      (%DV)      		 229.4
      (18%)      		 319.2
      (26%)      		 38.1
      (3%)
      Sodium (mg)
      (%DV)      		 74.6
      (3%)      		 103.6
      (4%)      		 115.3
      (5%)
      Zinc, Zn (mg)
      (%DV)      		 5.9
      (54%)      		 1.4
      (13%)      		 0.11
      (1%)
      Copper, Cu (mg)
      (%DV)      		 0.09
      (10%)      		 0.07
      (8%)      		 0.01
      (1%)
      Manganese (mg)
      (%DV)      		 0.01
      (0%)      		 0.02
      (1%)      		 0
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 20
      (36%)      		 38.6
      (70%)      		 2.6
      (5%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 9
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 113 140 28
      Vitamin A, RAE (mcg)
      (%DV)      		 4.5
      (1%)      		 8.4
      (1%)      		 3.1
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.05
      (4%)      		 0.1
      (8%)      		 0.01
      (0%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.17
      (13%)      		 0.16
      (12%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 6.4
      (40%)      		 19.2
      (120%)      		 0.04
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.76
      (15%)      		 1.4
      (27%)      		 0.06
      (1%)
      Vitamin B6 (mg)
      (%DV)      		 0.45
      (27%)      		 0.84
      (49%)      		 0.02
      (1%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 4.5
      (1%)      		 5.6
      (1%)      		 3.4
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 4.5
      (1%)      		 5.6
      (1%)      		 3.4
      (1%)
      Folate DFE (mcg)
      (%)      		 4.5
      (1%)      		 5.6
      (1%)      		 3.4
      (1%)
      Choline (mg)
      (%DV)      		 82.3
      (15%)      		 119.4
      (22%)      		 5
      (1%)
      Vitamin B12 (mcg)
      (%DV)      		 2.6
      (106%)      		 0.48
      (20%)      		 0.18
      (7%)
      Retinol (mcg) 4.5
      		8.4
      		3.1
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0.85
      (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) 15.8 29.4 11.6
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.19
      (1%)      		 0.38
      (3%)      		 0
      (0%)
      Vitamin D (mcg)
      (%DV)      		 0.11
      (1%)      		 0.14
      (1%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 0.11
      		0.14
      		--
      Vitamin D (IU)
      (%DV)      		 3.4
      (0%)      		 7
      (1%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.11
      (0%)      		 0.42
      (0%)      		 0.03
      (0%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 113 140 28
      Water (g) 84.5
      		91.4
      		23.4
      Ash (g) 1
      		1
      		0.39
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 11.37
      		24.19
      		2.35
        Carbohydrates
      Food # 1 2 3
      Weight (g) 113 140 28
      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) 113 140 28
      Monounsaturated Fats (g) 1.281
      		1.736
      		0.083
      Polyunsaturated Fats (g) 0.251
      		1.078
      		0.009
      Omega 3s (g)
      (%AI)      		 0.036
      (2%)      		 0.042
      (3%)      		 0.003
      (0%)
      Omega 6s (g)
      (%AI)      		 0.174
      (1%)      		 0.826
      (5%)      		 0.006
      (0%)
      Omega 3 to Omega 6 Ratio 0.21
      		0.05
      		0.41
      Omega 6 to Omega 3 Ratio 4.81
      		19.67
      		2.44
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.028
      (2%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.014
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0.014
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0.028
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0.008
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0.009
      Caproic (6:0) (g) 0
      		0
      		0.002
      Caprylic Acid (8:0) (g) 0
      		0
      		0.002
      Capric Acid (10:0) (g) 0
      		0
      		0.005
      Lauric Acid (12:0) (g) 0.005
      		0.014
      		0.005
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.071
      		0.042
      		0.03
      Pentadecanoic Acid (15:0) (g) 0.015
      		--
      		--
      Palmitic Acid (16:0) (g) 0.845
      		0.966
      		0.087
      Margaric Acid (17:0) (g) 0.033
      		--
      		--
      Stearic Acid (18:0) (g) 0.694
      		0.35
      		0.033
      Arachidic Acid (20:0) (g) 0.009
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.006
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.088
      		0.21
      		0.01
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.003
      		--
      		--
      Oleic Acid (18:1) (g) 1.288
      		1.456
      		0.068
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.008
      		0.042
      		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) 0.174
      		0.826
      		0.006
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.036
      		0.042
      		0.003
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.04
      		0.084
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) 0.104
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.104
      		--
      		--
      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) 113 140 28
      Essential  
      Histidine (mg)
      (%RDI)      		 808
      (115%)      		 1348
      (193%)      		 117
      (17%)
      Isoleucine (mg)
      (%RDI)      		 1098
      (78%)      		 2293
      (164%)      		 207
      (15%)
      Leucine (mg)
      (%RDI)      		 1938
      (71%)      		 3259
      (119%)      		 362
      (13%)
      Lysine (mg)
      (%RDI)      		 2059
      (98%)      		 3689
      (176%)      		 285
      (14%)
      Methionine (mg)
      (%RDI)      		 640
      (88%)      		 1203
      (165%)      		 106
      (15%)
      Phenylalanine (mg)
      (%RDI)      		 970
      (111%)      		 1723
      (197%)      		 190
      (22%)
      Threonine (mg)
      (%RDI)      		 962
      (92%)      		 1834
      (175%)      		 156
      (15%)
      Tryptophan (mg)
      (%RDI)      		 127
      (45%)      		 507
      (181%)      		 39
      (14%)
      Valine (mg)
      (%RDI)      		 1222
      (67%)      		 2155
      (118%)      		 218
      (12%)
      Conditional  
      Arginine (mg) 1618
      		2619
      		160
      Cystine (mg)
      (%RDI)      		 255
      (89%)      		 556
      (194%)      		 33
      (11%)
      Glycine (mg) 1687
      		2134
      		77
      Proline (mg) 1267
      		1785
      		408
      Tyrosine (mg)
      (%RDI)      		 765
      (87%)      		 1466
      (168%)      		 187
      (21%)
      Non-Essential  
      Alanine (mg) 1557
      		2369
      		183
      Aspartic acid (mg) 2239
      		3870
      		238
      Betaine (mg) 9
      		9
      		--
      Glutamic acid (mg) 3727
      		6503
      		762
      Hydroxyproline (mg) 307
      		--
      		--
      Serine (mg) 996
      		1494
      		197
      Data Source
      Beef, ground (minced), 97% lean meat / 3% fat, raw
      USDA Food Data Central Standard Release
      Roasted Chicken Breast
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Lowfat Cottage Cheese (1%)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.