Nutrition Comparison Tool

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      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
      ×
      Chicken Roasting Meat Only Cooked Roasted
      ×
      Clear Comparison Compare Save Comparison
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      Comparison Bar Charts

      Calories 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

      Fat Comparison


      78g = 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

      Carbohydrate Comparison


      275g = 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

      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

      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

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 29% DV 5.9g
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 13% DV 2.5g

      Fiber Comparison


      28g = 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

      Sugars 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

      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

      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

      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
      Comparison Table

      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
      155 nutrients
      -- = 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
      (2%)
      105
      (4%)
      Zinc, Zn (mg)
      (%DV)
      4.9
      (45%)
      2.1
      (19%)
      Copper, Cu (mg)
      (%DV)
      0.1
      (11%)
      0.08
      (9%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)
      25.8
      (47%)
      34.4
      (63%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 85 140
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      16.8
      (2%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.12
      (10%)
      0.09
      (7%)
      Riboflavin (B2) (mg)
      (%DV)
      0.15
      (12%)
      0.21
      (16%)
      Niacin (B3) (mg)
      (%DV)
      3.8
      (23%)
      11
      (69%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.31
      (6%)
      1.4
      (27%)
      Vitamin B6 (mg)
      (%DV)
      0.3
      (18%)
      0.57
      (34%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      7.7
      (2%)
      7
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      7.7
      (2%)
      7
      (2%)
      Folate DFE (mcg)
      (%)
      7.7
      (2%)
      7
      (2%)
      Choline (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      2.8
      (117%)
      0.41
      (17%)
      Retinol (mcg) 0
      16.8
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 0 57.4
      Lycopene (mcg) 0
      --
      Lut + Zeaxanthin (mcg) 0
      --
      Vitamin E (mg)
      (%DV)
      0.59
      (4%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      --
      (--%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) --
      --
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      --
      (--%)
      Vitamin K (mcg)
      (%DV)
      2.1
      (2%)
      --
      (--%)
      Vitamin K1 (mcg) --
      --
      Menaquinone-4 (K2) (mcg) --
      --
        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 (g) 5.899
      3.5
      Polyunsaturated Fats (g) 0.451
      2.114
      Omega 3s (g)
      (%AI)
      0.128
      (8%)
      0.084
      (5%)
      Omega 6s (g)
      (%AI)
      0.306
      (2%)
      1.736
      (10%)
      Omega 3 to Omega 6 Ratio 0.42
      0.05
      Omega 6 to Omega 3 Ratio 2.4
      20.67
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.014
      Docosapentaenoic Acid (DPA) (g) 0
      0.028
      Docosahexaenoic Acid (DHA) (g) 0
      0.042
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      Caproic (6:0) (g) 0
      --
      Caprylic Acid (8:0) (g) 0
      --
      Capric Acid (10:0) (g) 0.017
      0
      Lauric Acid (12:0) (g) 0.017
      0.014
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0.459
      0.07
      Pentadecanoic Acid (15:0) (g) --
      --
      Palmitic Acid (16:0) (g) 3.468
      1.778
      Margaric Acid (17:0) (g) --
      --
      Stearic Acid (18:0) (g) 1.768
      0.588
      Arachidic Acid (20:0) (g) --
      --
      Behenic Acid (22:0) (g) --
      --
      Lignoceric Acid (24:0) (g) --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      Palmitoleic Acid (16:1) (g) 0.544
      0.476
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      Oleic Acid (18:1) (g) 5.253
      2.912
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0.017
      0.056
      Docosenoic Acid (22:1) (g) 0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.306
      1.736
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.128
      0.084
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.017
      0.14
      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
      Weight (g) 85 140
      Essential  
      Histidine (mg)
      (%RDI)
      785
      (112%)
      1086
      (155%)
      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%)
      Phenylalanine (mg)
      (%RDI)
      895
      (102%)
      1390
      (159%)
      Threonine (mg)
      (%RDI)
      1001
      (95%)
      1478
      (141%)
      Tryptophan (mg)
      (%RDI)
      257
      (92%)
      409
      (146%)
      Valine (mg)
      (%RDI)
      1115
      (61%)
      1736
      (95%)
      Conditional  
      Arginine (mg) 1449
      2113
      Cystine (mg)
      (%RDI)
      257
      (89%)
      448
      (156%)
      Glycine (mg) 1251
      1721
      Proline (mg) 1012
      1441
      Tyrosine (mg)
      (%RDI)
      770
      (88%)
      1182
      (135%)
      Non-Essential  
      Alanine (mg) 1383
      1911
      Aspartic acid (mg) 2095
      3121
      Betaine (mg) --
      --
      Glutamic acid (mg) 3445
      5243
      Hydroxyproline (mg) 241
      --
      Serine (mg) 877
      1204
      Data Source
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Chicken Roasting Meat Only Cooked Roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.