Nutrition Comparison Tool
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Lowfat Cottage Cheese (2%)
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Chicken, roasting, meat only, cooked, roasted
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Hard Boiled Eggs
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 92 calories
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
  • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 2.6g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
  • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 2% DV 5.4g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 24% DV 11.8g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 70% DV 35g
  • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 5% DV 13.6mg
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 35% DV 105mg
  • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 7% DV 1.4g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 13% DV 2.5g
  • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 0% DV 0g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 9% DV 4.5g
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) --% DV --g
  • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 1% DV 0.15mg
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
  • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 10% DV 125.4mg
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
  • Hard Boiled Eggs 1 large (x1) 2% DV 25mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Lowfat Cottage Cheese (2%) 4 oz (x1) 3% DV 141.3mg
  • Chicken, roasting, meat only, cooked, roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
  • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
Comparison Table

Table Legend

  1. Lowfat Cottage Cheese (2%)
  2. Chicken, roasting, meat only, cooked, roasted
  3. Hard Boiled Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 113 140 50
Calories
(%DV)		 92
(5%)		 234
(12%)		 78
(4%)
Fat (g)
(%DV)		 2.6
(3%)		 9.3
(12%)		 5.3
(7%)
Protein (g)
(%DV)		 11.8
(24%)		 35
(70%)		 6.3
(13%)
Carbohydrate (g)
(%DV)		 5.4
(2%)		 0
(0%)		 0.56
(0%)
Sugars (g)
(%DV)		 4.5
(9%)		 --
(--%)		 0.56
(1%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 13.6
(5%)		 105
(35%)		 186.5
(62%)
Saturated Fats (g)
(%DV)		 1.4
(7%)		 2.5
(13%)		 1.6
(8%)
Net-Carbs (g) 5.4
0
0.56
Trans Fatty Acids (g) 0.08
--
--
  Minerals
Food # 1 2 3
Weight (g) 113 140 50
Calcium (mg)
(%DV)		 125.4
(10%)		 16.8
(1%)		 25
(2%)
Iron, Fe (mg)
(%DV)		 0.15
(1%)		 1.7
(9%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 141.3
(3%)		 320.6
(7%)		 63
(1%)
Magnesium (mg)
(%DV)		 10.2
(2%)		 29.4
(7%)		 5
(1%)
Phosphorus, P (mg)
(%DV)		 169.5
(14%)		 268.8
(22%)		 86
(7%)
Sodium (mg)
(%DV)		 348
(15%)		 105
(4%)		 62
(3%)
Zinc, Zn (mg)
(%DV)		 0.58
(5%)		 2.1
(19%)		 0.53
(5%)
Copper, Cu (mg)
(%DV)		 0.04
(4%)		 0.08
(9%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.02
(1%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 13.4
(24%)		 34.4
(63%)		 15.4
(28%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 2.4
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 41.8
--
30.5
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 113 140 50
Vitamin A, RAE (mcg)
(%DV)		 76.8
(9%)		 16.8
(2%)		 74.5
(8%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.09
(7%)		 0.03
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.28
(22%)		 0.21
(16%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 0.12
(1%)		 11
(69%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.59
(12%)		 1.4
(27%)		 0.7
(14%)
Vitamin B6 (mg)
(%DV)		 0.06
(4%)		 0.57
(34%)		 0.06
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9
(2%)		 7
(2%)		 22
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9
(2%)		 7
(2%)		 22
(6%)
Folate DFE (mcg)
(%)		 9
(2%)		 7
(2%)		 22
(6%)
Choline (mg)
(%DV)		 18.4
(3%)		 --
(--%)		 146.9
(27%)
Vitamin B12 (mcg)
(%DV)		 0.53
(22%)		 0.41
(17%)		 0.56
(23%)
Retinol (mcg) 76.8
16.8
74
Carotene, beta (mcg)
(%RDA)		 6.8
(0%)		 --
(--%)		 5.5
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 5
(0%)
Vitamin A, IU (IU) 266.7 57.4 260
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
176.5
Vitamin E (mg)
(%DV)		 0.09
(1%)		 --
(--%)		 0.52
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 1.1
(6%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
1.1
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 43.5
(5%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0.15
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 113 140 50
Water (g) 91.8
94.4
37.3
Ash (g) 1
1
0.54
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 7.18
19.35
4.48
  Carbohydrates
Food # 1 2 3
Weight (g) 113 140 50
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
--
--
Glucose (Dextrose) (g) 0
--
--
Fructose (g) 0
--
--
Lactose (g) 4.4
--
--
Maltose (g) 0
--
--
Galactose (g) 0.14
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 113 140 50
Monounsaturated Fats (g) 0.583
3.5
2.039
Polyunsaturated Fats (g) 0.094
2.114
0.707
Omega 3s (g)
(%AI)		 0.008
(0%)		 0.084
(5%)		 0.018
(1%)
Omega 6s (g)
(%AI)		 0.079
(0%)		 1.736
(10%)		 0.594
(3%)
Omega 3 to Omega 6 Ratio 0.1
0.05
0.03
Omega 6 to Omega 3 Ratio 10
20.67
33.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.008
(0%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.001
0.014
0.003
Docosapentaenoic Acid (DPA) (g) 0.001
0.028
0
Docosahexaenoic Acid (DHA) (g) 0
0.042
0.019
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.053
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) 0.002
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.045
--
0
Caproic (6:0) (g) 0.038
--
0
Caprylic Acid (8:0) (g) 0.031
--
0.002
Capric Acid (10:0) (g) 0.068
0
0.002
Lauric Acid (12:0) (g) 0.069
0.014
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.225
0.07
0.018
Pentadecanoic Acid (15:0) (g) 0.024
--
--
Palmitic Acid (16:0) (g) 0.634
1.778
1.175
Margaric Acid (17:0) (g) 0.011
--
--
Stearic Acid (18:0) (g) 0.246
0.588
0.414
Arachidic Acid (20:0) (g) 0.003
--
--
Behenic Acid (22:0) (g) 0.001
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.023
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.034
0.476
0.155
cis-Palmitoleic Acid (16:1 cis) (g) 0.028
--
--
Heptadecenoic Acid (17:1) (g) 0.005
--
--
Oleic Acid (18:1) (g) 0.52
2.912
1.863
c-Oleic Acid (18:1 cis) (g) 0.463
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.003
0.056
0.015
Docosenoic Acid (22:1) (g) 0
0
0.002
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.079
1.736
0.594
Conjugated Linoleic Acid (CLAs) (g) 0.01
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.008
0.084
0.018
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) 0.002
--
--
Eicosatetraenoic Acid 20:4 (g) 0.003
0.14
0.075
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.015
--
--
t-Monoenoic Fats (g) 0.061
--
--
t-Palmitoleic Acid (16:1 t) (g) 0.006
--
--
t-Oleic Acid (18:1 t) (g) 0.056
--
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.015
--
--
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 50
Essential  
Histidine (mg)
(%RDI)		 346
(49%)		 1086
(155%)		 149
(21%)
Isoleucine (mg)
(%RDI)		 628
(45%)		 1849
(132%)		 343
(25%)
Leucine (mg)
(%RDI)		 1185
(43%)		 2628
(96%)		 538
(20%)
Lysine (mg)
(%RDI)		 992
(47%)		 2975
(142%)		 452
(22%)
Methionine (mg)
(%RDI)		 286
(39%)		 970
(133%)		 196
(27%)
Phenylalanine (mg)
(%RDI)		 614
(70%)		 1390
(159%)		 334
(38%)
Threonine (mg)
(%RDI)		 531
(51%)		 1478
(141%)		 302
(29%)
Tryptophan (mg)
(%RDI)		 156
(56%)		 409
(146%)		 77
(27%)
Valine (mg)
(%RDI)		 794
(44%)		 1736
(95%)		 384
(21%)
Conditional  
Arginine (mg) 528
2113
378
Cystine (mg)
(%RDI)		 70
(24%)		 448
(156%)		 146
(51%)
Glycine (mg) 236
1721
212
Proline (mg) 1305
1441
251
Tyrosine (mg)
(%RDI)		 642
(73%)		 1182
(135%)		 257
(29%)
Non-Essential  
Alanine (mg) 462
1911
350
Aspartic acid (mg) 1088
3121
632
Betaine (mg) 0.68
--
0.3
Glutamic acid (mg) 2764
5243
822
Hydroxyproline (mg) --
--
--
Serine (mg) 679
1204
468
Data Source
Lowfat Cottage Cheese (2%)
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Chicken, roasting, meat only, cooked, roasted
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Hard Boiled Eggs
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.