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Black Beans ×
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Scrambled Eggs ×
×
Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled ×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Black Beans vs Scrambled Eggs vs Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 11% DV 227 calories
  • Scrambled Eggs 1 large (x1) 5% DV 91 calories
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 172 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 1% DV 0.9g
  • Scrambled Eggs 1 large (x1) 10% DV 6.7g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 12% DV 7.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 14% DV 40.8g
  • Scrambled Eggs 1 large (x1) 0% DV 1g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 30% DV 15.2g
  • Scrambled Eggs 1 large (x1) 12% DV 6.1g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 47% DV 23.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 0% DV 0mg
  • Scrambled Eggs 1 large (x1) 56% DV 169mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 23% DV 68.9mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 60% DV 15g
  • Scrambled Eggs 1 large (x1) 0% DV 0g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 1% DV 0.6g
  • Scrambled Eggs 1 large (x1) 2% DV 0.8g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 20% DV 3.6mg
  • Scrambled Eggs 1 large (x1) 4% DV 0.8mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 1.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 4% DV 46.4mg
  • Scrambled Eggs 1 large (x1) 3% DV 40.3mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 1% DV 15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Black Beans 1 cup (x1) 13% DV 610.6mg
  • Scrambled Eggs 1 large (x1) 2% DV 80.5mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 6% DV 277.1mg

Table Legend

  1. Black Beans
  2. Scrambled Eggs
  3. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 172 61 85
Calories
(%DV)
227
(11%)
91
(5%)
172
(9%)
Fat (g)
(%DV)
0.9
(1%)
6.7
(10%)
7.9
(12%)
Protein (g)
(%DV)
15.2
(30%)
6.1
(12%)
23.4
(47%)
Carbohydrate (g)
(%DV)
40.8
(14%)
1
(0%)
0
(0%)
Sugars (g)
(%DV)
0.6
(1%)
0.8
(2%)
0
(0%)
Fiber (g)
(%DV)
15
(60%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
169
(56%)
68.9
(23%)
Saturated Fats (g)
(%DV)
0.2
(1%)
2
(10%)
3.3
(16%)
Net-Carbs (g) 25.8
1
0
Trans Fatty Acids (g) 0
0.4
~
  Minerals
Food # 1 2 3
Weight (g) 172 61 85
Calcium (mg)
(%DV)
46.4
(4%)
40.3
(3%)
15.3
(1%)
Iron, Fe (mg)
(%DV)
3.6
(20%)
0.8
(4%)
1.5
(9%)
Potassium, K (mg)
(%DV)
610.6
(13%)
80.5
(2%)
277.1
(6%)
Magnesium (mg)
(%DV)
120.4
(29%)
6.7
(2%)
18.7
(4%)
Phosphorus, P (mg)
(%DV)
240.8
(19%)
100.6
(8%)
170.9
(14%)
Sodium (mg)
(%DV)
1.7
(0%)
88.5
(4%)
45.1
(2%)
Zinc, Zn (mg)
(%DV)
1.9
(18%)
0.6
(6%)
4.1
(37%)
Copper, Cu (mg)
(%DV)
0.4
(40%)
0
(4%)
0.1
(8%)
Manganese (mg)
(%DV)
0.8
(33%)
0
(1%)
0
(0%)
Selenium, Se (μg)
(%DV)
2.1
(4%)
14.3
(26%)
24.6
(45%)
Fluoride, F (μg)
(%AI)
~
(~%)
0.5
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 172 61 85
Vitamin A, RAE (μg)
(%DV)
0
(0%)
98.2
(11%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.4
(35%)
0
(2%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.2
(18%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.9
(5%)
0
(0%)
6.4
(40%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.7
(15%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.1
(7%)
0.1
(5%)
0.5
(27%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
256.3
(64%)
22
(5%)
7.7
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
256.3
(64%)
22
(5%)
7.7
(2%)
Folate DFE (μg)
(%)
256.3
(64%)
22
(5%)
7.7
(2%)
Choline (mg)
(%DV)
56.1
(10%)
134.8
(25%)
89.2
(16%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.5
(19%)
1.5
(64%)
Retinol (μg) 0
97
0
Carotene, beta (μg)
(%RDA)
0
(0%)
15.9
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
4.3
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
10.3
(0%)
352.6
(12%)
0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
226.9
0
Vitamin E (mg)
(%DV)
1.5
(10%)
0.7
(5%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
1.1
(5%)
~
(~%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
1.1
~
Vitamin D (IU)
(%DV)
0
(0%)
43.9
(5%)
~
(~%)
Vitamin K (μg)
(%DV)
5.7
(5%)
2.4
(2%)
1.2
(1%)
Vitamin K1 (μg) ~
0.1
~
Menaquinone-4 (μg) ~
0.1
~
  Other
Food # 1 2 3
Weight (g) 172 61 85
Water (g) 113.1
46.6
53.8
Ash (g) 2
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -0.28
4.31
11.26
  Carbohydrates
Food # 1 2 3
Weight (g) 172 61 85
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
~
Glucose (Dextrose) (g) ~
0.2
~
Fructose (g) ~
0
~
Lactose (g) ~
0.7
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 172 61 85
Monosaturated Fats (mg) 81
2709
3188
Polyunsaturated Fats (mg) 397
1482
309
Omega 3s (mg)
(%AI)
181
(11%)
29
(2%)
88
(6%)
Omega 6s (mg)
(%AI)
217
(1%)
1275
(7%)
190
(1%)
Omega 3 to Omega 6 Ratio 0.83
0.02
0.47
Omega 6 to Omega 3 Ratio 1.2
43.54
2.14
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
3
0
22:6 n-3 (DHA) (mg) 0
26
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
6.1
~
4:0 (mg) 0
12
0
6:0 (mg) 0
10
0
8:0 (mg) 0
12
0
10:0 (mg) 0
13
13
12:0 (mg) 0
10
13
13:0 (mg) ~
0
~
14:0 (mg) 0
56
234
15:0 (mg) ~
4
~
16:0 (mg) 224
1324
2090
17:0 (mg) ~
12
~
18:0 (mg) 14
565
915
20:0 (mg) ~
8
~
22:0 (mg) ~
5
~
24:0 (mg) ~
2
~
14:1 (mg) ~
3
~
15:1 (mg) ~
0
~
16:1 undifferentiated (mg) 0
92
291
16:1 c (mg) ~
~
~
17:1 (mg) ~
6
~
18:1 undifferentiated (mg) 81
2593
2886
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
15
13
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
0
~
18:2 undiff (mg) 217
1261
190
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 181
82
88
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
8
~
20:3 undifferentiated (mg) ~
10
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
85
31
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
6
~
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 3
Weight (g) 172 61 85
Betaine (mg) ~
0
12
Tryptophan (mg)
(%RDI)
181
(65%)
85
(30%)
154
(55%)
Threonine (mg)
(%RDI)
642
(61%)
270
(26%)
935
(89%)
Isoleucine (mg)
(%RDI)
673
(48%)
325
(23%)
1065
(76%)
Leucine (mg)
(%RDI)
1218
(45%)
525
(19%)
1862
(68%)
Lysine (mg)
(%RDI)
1046
(50%)
430
(20%)
1979
(94%)
Methionine (mg)
(%RDI)
229
(31%)
181
(25%)
609
(84%)
Cystine (mg)
(%RDI)
165
(58%)
125
(44%)
302
(105%)
Phenylalanine (mg)
(%RDI)
824
(94%)
326
(37%)
925
(106%)
Tyrosine (mg)
(%RDI)
430
(49%)
245
(28%)
746
(85%)
Valine (mg)
(%RDI)
798
(44%)
412
(23%)
1162
(64%)
Arginine (mg) 944
380
1514
Histidine (mg)
(%RDI)
425
(61%)
149
(21%)
747
(107%)
Alanine (mg) 640
345
1424
Aspartic acid (mg) 1844
631
2133
Glutamic acid (mg) 2324
841
3516
Glycine (mg) 595
204
1425
Proline (mg) 647
276
1116
Serine (mg) 829
453
922
Hydroxyproline (mg) ~
~
246