Nutrition Comparison Tool
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Cooked Lean Chicken Breast
×
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
×
Cooked Tilapia
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 13% DV 267 calories
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 47 calories
  • Cooked Tilapia 6oz fillet (x1) 11% DV 218 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 7% DV 5.5g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 3% DV 2.4g
  • Cooked Tilapia 6oz fillet (x1) 6% DV 4.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 109% DV 54.5g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 12% DV 6g
  • Cooked Tilapia 6oz fillet (x1) 89% DV 44.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 66% DV 197.2mg
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 6% DV 19.3mg
  • Cooked Tilapia 6oz fillet (x1) 32% DV 96.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 9% DV 1.7g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 5% DV 0.98g
  • Cooked Tilapia 6oz fillet (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 5% DV 0.83mg
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 0.44mg
  • Cooked Tilapia 6oz fillet (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 1% DV 10.2mg
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 1% DV 7.7mg
  • Cooked Tilapia 6oz fillet (x1) 2% DV 23.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 12% DV 583.1mg
  • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw 1 oz (x1) 2% DV 93.7mg
  • Cooked Tilapia 6oz fillet (x1) 14% DV 646mg
Comparison Table

Table Legend

  1. Cooked Lean Chicken Breast
  2. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
  3. Cooked Tilapia
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 170 28 170
Calories
(%DV)		 267
(13%)		 47
(2%)		 218
(11%)
Fat (g)
(%DV)		 5.5
(7%)		 2.4
(3%)		 4.5
(6%)
Protein (g)
(%DV)		 54.5
(109%)		 6
(12%)		 44.5
(89%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 197.2
(66%)		 19.3
(6%)		 96.9
(32%)
Saturated Fats (g)
(%DV)		 1.7
(9%)		 0.98
(5%)		 1.6
(8%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) 0.02
--
--
  Minerals
Food # 1 2 3
Weight (g) 170 28 170
Calcium (mg)
(%DV)		 10.2
(1%)		 7.7
(1%)		 23.8
(2%)
Iron, Fe (mg)
(%DV)		 0.83
(5%)		 0.44
(2%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 583.1
(12%)		 93.7
(2%)		 646
(14%)
Magnesium (mg)
(%DV)		 54.4
(13%)		 6.2
(1%)		 57.8
(14%)
Phosphorus, P (mg)
(%DV)		 409.7
(33%)		 54.8
(4%)		 346.8
(28%)
Sodium (mg)
(%DV)		 79.9
(3%)		 15.3
(1%)		 95.2
(4%)
Zinc, Zn (mg)
(%DV)		 1.6
(15%)		 1.1
(10%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.07
(8%)		 0.02
(2%)		 0.13
(14%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0
(0%)		 0.06
(3%)
Selenium, Se (mcg)
(%DV)		 54.2
(99%)		 6.6
(12%)		 92.5
(168%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 6.4
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
11.7
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 170 28 170
Vitamin A, RAE (mcg)
(%DV)		 17
(2%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.17
(14%)		 0.02
(1%)		 0.16
(13%)
Riboflavin (B2) (mg)
(%DV)		 0.32
(24%)		 0.03
(2%)		 0.12
(10%)
Niacin (B3) (mg)
(%DV)		 16.1
(100%)		 1.9
(12%)		 8.1
(50%)
Vitamin B5 (PA) (mg)
(%DV)		 2.7
(54%)		 0.18
(4%)		 1.1
(23%)
Vitamin B6 (mg)
(%DV)		 1.6
(92%)		 0.16
(10%)		 0.21
(12%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 3.4
(1%)		 10.2
(3%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 3.4
(1%)		 10.2
(3%)
Folate DFE (mcg)
(%)		 --
(--%)		 3.4
(1%)		 10.2
(3%)
Choline (mg)
(%DV)		 198.9
(36%)		 25.2
(5%)		 87.2
(16%)
Vitamin B12 (mcg)
(%DV)		 0.34
(14%)		 0.34
(14%)		 3.2
(132%)
Retinol (mcg) 17
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(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) 56.1 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.56
(4%)		 0.09
(1%)		 1.3
(9%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0.03
(0%)		 6.3
(31%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0
0.03
6.3
Vitamin D (IU)
(%DV)		 1.7
(0%)		 1.1
(0%)		 255
(32%)
Vitamin K (mcg)
(%DV)		 7.3
(6%)		 0.37
(0%)		 1.5
(1%)
Vitamin K1 (mcg) --
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 170 28 170
Water (g) 111
19.7
121.7
Ash (g) 2
0.29
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 28
2.74
19.15
  Carbohydrates
Food # 1 2 3
Weight (g) 170 28 170
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) 170 28 170
Monounsaturated Fats (g) 2.168
0.96
1.624
Polyunsaturated Fats (g) 1.345
0.095
1.02
Omega 3s (g)
(%AI)		 0.044
(3%)		 0.027
(2%)		 0.077
(5%)
Omega 6s (g)
(%AI)		 1.071
(6%)		 0.055
(0%)		 0.484
(3%)
Omega 3 to Omega 6 Ratio 0.04
0.48
0.16
Omega 6 to Omega 3 Ratio 24.23
2.07
6.33
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.044
(3%)		 --
(--%)		 0.077
(5%)
Eicosapentaenoic Acid (EPA) (g) 0.007
0.001
0.009
Docosapentaenoic Acid (DPA) (g) 0.017
0.003
0.102
Docosahexaenoic Acid (DHA) (g) 0.012
0
0.221
n-3-Eicosatrienoic Acid (20:3) (g) 0.002
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.017
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0.019
--
0.026
DHG-linolenic acid (DGLA) (g) 0.036
--
--
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) 0.026
0.005
0
Lauric Acid (12:0) (g) 0.009
0.005
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.032
0.071
0.145
Pentadecanoic Acid (15:0) (g) 0.007
--
0.009
Palmitic Acid (16:0) (g) 1.268
0.616
1.122
Margaric Acid (17:0) (g) 0.007
--
0
Stearic Acid (18:0) (g) 0.359
0.281
0.323
Arachidic Acid (20:0) (g) 0.003
--
0
Behenic Acid (22:0) (g) 0.009
--
0
Lignoceric Acid (24:0) (g) 0
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.009
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0.264
0.097
0.246
cis-Palmitoleic Acid (16:1 cis) (g) 0.264
--
--
Heptadecenoic Acid (17:1) (g) 0.003
--
0
Oleic Acid (18:1) (g) 1.863
0.86
1.301
c-Oleic Acid (18:1 cis) (g) 1.844
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.031
0.002
0.077
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.022
0.055
0.484
Conjugated Linoleic Acid (CLAs) (g) 0.002
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.044
0.027
0.077
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.037
--
0.043
Eicosatetraenoic Acid 20:4 (g) 0.146
0.009
0.06
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.039
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.003
--
--
t-Monoenoic Fats (g) 0.019
--
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
--
t-Oleic Acid (18:1 t) (g) 0.019
--
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.003
--
--
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) 170 28 170
Essential  
Histidine (mg)
(%RDI)		 2032
(290%)		 192
(27%)		 995
(142%)
Isoleucine (mg)
(%RDI)		 2674
(191%)		 274
(20%)		 2074
(148%)
Leucine (mg)
(%RDI)		 4508
(165%)		 479
(18%)		 3468
(127%)
Lysine (mg)
(%RDI)		 5241
(250%)		 509
(24%)		 3936
(187%)
Methionine (mg)
(%RDI)		 1418
(195%)		 157
(22%)		 1302
(179%)
Phenylalanine (mg)
(%RDI)		 2200
(251%)		 238
(27%)		 1785
(204%)
Threonine (mg)
(%RDI)		 2445
(233%)		 241
(23%)		 1965
(187%)
Tryptophan (mg)
(%RDI)		 687
(245%)		 39
(14%)		 451
(161%)
Valine (mg)
(%RDI)		 2822
(155%)		 299
(16%)		 2176
(120%)
Conditional  
Arginine (mg) 3686
390
2703
Cystine (mg)
(%RDI)		 571
(199%)		 78
(27%)		 451
(157%)
Glycine (mg) 2412
367
2074
Proline (mg) 1732
287
1620
Tyrosine (mg)
(%RDI)		 1964
(224%)		 192
(22%)		 1479
(169%)
Non-Essential  
Alanine (mg) 3182
366
2535
Aspartic acid (mg) 5126
549
4777
Betaine (mg) 17
4
45
Glutamic acid (mg) 8073
905
6664
Hydroxyproline (mg) --
63
--
Serine (mg) 2077
237
1634
Data Source
Cooked Lean Chicken Breast
USDA Food Data Central Standard Release (Common)
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Tilapia
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.