Edit Foodlist
Save

Nutrition Facts Comparison Tool

Compare Nutrients Between Foods Or Recipes

Save
Done
Options
Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
×
Chicken Roasting Meat Only Cooked Roasted
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 11% DV 224 calories
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
Add

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 18% DV 14g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
Add

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
Add

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 46% DV 22.9g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 70% DV 35g
Add

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 20% DV 61.2mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 35% DV 105mg
Add

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
Add

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) ~% DV ~g
Add

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 16% DV 2.8mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
Add

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 5.1mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
Add

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 6% DV 286.5mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
Add

Table Legend

  1. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
  2. Chicken Roasting Meat Only Cooked Roasted
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 85 140
Calories
(%DV)
224
(11%)
234
(12%)
Fat (g)
(%DV)
14
(18%)
9.3
(12%)
Protein (g)
(%DV)
22.9
(46%)
35
(70%)
Carbohydrate (g)
(%DV)
0
(0%)
0
(0%)
Sugars (g)
(%DV)
0
(0%)
~
(~%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
61.2
(20%)
105
(35%)
Saturated Fats (g)
(%DV)
5.9
(29%)
2.5
(13%)
Net-Carbs (g) 0
0
Trans Fatty Acids (g) ~
~
  Minerals
Food # 1 2
Weight (g) 85 140
Calcium (mg)
(%DV)
5.1
(0%)
16.8
(1%)
Iron, Fe (mg)
(%DV)
2.8
(16%)
1.7
(9%)
Potassium, K (mg)
(%DV)
286.5
(6%)
320.6
(7%)
Magnesium (mg)
(%DV)
19.6
(5%)
29.4
(7%)
Phosphorus, P (mg)
(%DV)
217.6
(17%)
268.8
(22%)
Sodium (mg)
(%DV)
59.5
(3%)
105
(5%)
Zinc, Zn (mg)
(%DV)
4.9
(45%)
2.1
(19%)
Copper, Cu (mg)
(%DV)
0.1
(11%)
0.1
(9%)
Manganese (mg)
(%DV)
0
(1%)
0
(1%)
Selenium, Se (μg)
(%DV)
25.8
(47%)
34.4
(63%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 85 140
Vitamin A, RAE (μg)
(%DV)
0
(0%)
16.8
(2%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(10%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
3.8
(23%)
11
(69%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(6%)
1.4
(27%)
Vitamin B6 (mg)
(%DV)
0.3
(18%)
0.6
(34%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
7.7
(2%)
7
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
7.7
(2%)
7
(2%)
Folate DFE (μg)
(%)
7.7
(2%)
7
(2%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
Vitamin B12 (μg)
(%DV)
2.8
(117%)
0.4
(17%)
Retinol (μg) 0
16.8
Carotene, beta (μg)
(%RDA)
0
(0%)
~
(~%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
57.4
(2%)
Lycopene (μg) 0
~
Lut + Zeaxanthin (μg) 0
~
Vitamin E (mg)
(%DV)
0.6
(4%)
~
(~%)
Vitamin D (μg)
(%DV)
~
(~%)
~
(~%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
~
(~%)
~
(~%)
Vitamin K (μg)
(%DV)
2.1
(2%)
~
(~%)
Vitamin K1 (μg) ~
~
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 85 140
Water (g) 46.7
94.4
Ash (g) 2
1
Alcohol (g) 0
~
Caffeine (mg) 0
~
Theobromine (mg) 0
~
PRAL score 12.66
19.35
  Carbohydrates
Food # 1 2
Weight (g) 85 140
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
Weight (g) 85 140
Monounsaturated Fats (mg) 5899
3500
Polyunsaturated Fats (mg) 451
2114
Omega 3s (mg)
(%AI)
128
(8%)
84
(5%)
Omega 6s (mg)
(%AI)
306
(2%)
1736
(10%)
Omega 3 to Omega 6 Ratio 0.42
0.05
Omega 6 to Omega 3 Ratio 2.4
20.67
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
14
22:5 n-3 (DPA) (mg) 0
28
22:6 n-3 (DHA) (mg) 0
42
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) 0
~
6:0 (mg) 0
~
8:0 (mg) 0
~
10:0 (mg) 17
0
12:0 (mg) 17
14
13:0 (mg) ~
~
14:0 (mg) 459
70
15:0 (mg) ~
~
16:0 (mg) 3468
1778
17:0 (mg) ~
~
18:0 (mg) 1768
588
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
14:1 (mg) ~
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 544
476
16:1 c (mg) ~
~
17:1 (mg) ~
~
18:1 undifferentiated (mg) 5253
2912
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 17
56
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 306
1736
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 128
84
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
~
20:2 n-6 c,c (mg) ~
~
20:3 undifferentiated (mg) ~
~
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 17
140
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 85 140
Betaine (mg) ~
~
Tryptophan (mg)
(%RDI)
257
(92%)
409
(146%)
Threonine (mg)
(%RDI)
1001
(95%)
1478
(141%)
Isoleucine (mg)
(%RDI)
1031
(74%)
1849
(132%)
Leucine (mg)
(%RDI)
1812
(66%)
2628
(96%)
Lysine (mg)
(%RDI)
1907
(91%)
2975
(142%)
Methionine (mg)
(%RDI)
587
(81%)
970
(133%)
Cystine (mg)
(%RDI)
257
(89%)
448
(156%)
Phenylalanine (mg)
(%RDI)
895
(102%)
1390
(159%)
Tyrosine (mg)
(%RDI)
770
(88%)
1182
(135%)
Valine (mg)
(%RDI)
1115
(61%)
1736
(95%)
Arginine (mg) 1449
2113
Histidine (mg)
(%RDI)
785
(112%)
1086
(155%)
Alanine (mg) 1383
1911
Aspartic acid (mg) 2095
3121
Glutamic acid (mg) 3445
5243
Glycine (mg) 1251
1721
Proline (mg) 1012
1441
Serine (mg) 877
1204
Hydroxyproline (mg) 241
~
feedback