Nutrition Comparison Tool
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Raw Egg Whites
×
Beef, ground (minced), 97% lean meat / 3% fat, raw
×
Cooked Lean Chicken Breast
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 3% DV 52 calories
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 6% DV 121 calories
  • Cooked Lean Chicken Breast 100 grams (x1) 8% DV 157 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0.17g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 4% DV 3g
  • Cooked Lean Chicken Breast 100 grams (x1) 4% DV 3.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0.73g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 22% DV 10.9g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 44% DV 22g
  • Cooked Lean Chicken Breast 100 grams (x1) 64% DV 32.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 20% DV 60mg
  • Cooked Lean Chicken Breast 100 grams (x1) 39% DV 116mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 7% DV 1.5g
  • Cooked Lean Chicken Breast 100 grams (x1) 5% DV 1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 1% DV 0.71g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 0% DV 0.08mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 14% DV 2.4mg
  • Cooked Lean Chicken Breast 100 grams (x1) 3% DV 0.49mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 1% DV 7mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 1% DV 8mg
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 100 grams (x1) 3% DV 163mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 100 grams (x1) 8% DV 357mg
  • Cooked Lean Chicken Breast 100 grams (x1) 7% DV 343mg
Comparison Table

Table Legend

  1. Raw Egg Whites
  2. Beef, ground (minced), 97% lean meat / 3% fat, raw
  3. Cooked Lean Chicken Breast
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 52
(3%)		 121
(6%)		 157
(8%)
Fat (g)
(%DV)		 0.17
(0%)		 3
(4%)		 3.2
(4%)
Protein (g)
(%DV)		 10.9
(22%)		 22
(44%)		 32.1
(64%)
Carbohydrate (g)
(%DV)		 0.73
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0.71
(1%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 60
(20%)		 116
(39%)
Saturated Fats (g)
(%DV)		 0
(0%)		 1.5
(7%)		 1
(5%)
Net-Carbs (g) 0.73
0
0
Trans Fatty Acids (g) --
0.09
0.01
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 7
(1%)		 8
(1%)		 6
(0%)
Iron, Fe (mg)
(%DV)		 0.08
(0%)		 2.4
(14%)		 0.49
(3%)
Potassium, K (mg)
(%DV)		 163
(3%)		 357
(8%)		 343
(7%)
Magnesium (mg)
(%DV)		 11
(3%)		 22
(5%)		 32
(8%)
Phosphorus, P (mg)
(%DV)		 15
(1%)		 203
(16%)		 241
(19%)
Sodium (mg)
(%DV)		 166
(7%)		 66
(3%)		 47
(2%)
Zinc, Zn (mg)
(%DV)		 0.03
(0%)		 5.2
(47%)		 0.96
(9%)
Copper, Cu (mg)
(%DV)		 0.02
(3%)		 0.08
(9%)		 0.04
(5%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(0%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 20
(36%)		 17.7
(32%)		 31.9
(58%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 4
(0%)		 10
(1%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(0%)		 0.04
(3%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.44
(34%)		 0.15
(12%)		 0.19
(14%)
Niacin (B3) (mg)
(%DV)		 0.11
(1%)		 5.7
(35%)		 9.5
(59%)
Vitamin B5 (PA) (mg)
(%DV)		 0.19
(4%)		 0.67
(13%)		 1.6
(32%)
Vitamin B6 (mg)
(%DV)		 0.01
(0%)		 0.4
(24%)		 0.92
(54%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 4
(1%)		 4
(1%)		 --
(--%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 --
(--%)
Food Folate (mcg)
(%)		 4
(1%)		 4
(1%)		 --
(--%)
Folate DFE (mcg)
(%)		 4
(1%)		 4
(1%)		 --
(--%)
Choline (mg)
(%DV)		 1.1
(0%)		 72.8
(13%)		 117
(21%)
Vitamin B12 (mcg)
(%DV)		 0.09
(4%)		 2.3
(94%)		 0.2
(8%)
Retinol (mcg) 0
4
10
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) 0 14 33
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0
(0%)		 0.17
(1%)		 0.33
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0.1
(1%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
0.1
0
Vitamin D (IU)
(%DV)		 0
(0%)		 3
(0%)		 1
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0.1
(0%)		 4.3
(4%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 87.6
74.8
65.3
Ash (g) 0.63
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.08
10.07
16.47
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.07
--
--
Glucose (Dextrose) (g) 0.34
--
--
Fructose (g) 0.07
--
--
Lactose (g) 0.07
--
--
Maltose (g) 0.07
--
--
Galactose (g) 0.07
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0
1.134
1.275
Polyunsaturated Fats (g) 0
0.222
0.791
Omega 3s (g)
(%AI)		 0
(0%)		 0.032
(2%)		 0.026
(2%)
Omega 6s (g)
(%AI)		 0
(0%)		 0.154
(1%)		 0.63
(4%)
Omega 3 to Omega 6 Ratio --
0.21
0.04
Omega 6 to Omega 3 Ratio --
4.81
24.23
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.025
(2%)		 0.026
(2%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.004
Docosapentaenoic Acid (DPA) (g) 0
0
0.01
Docosahexaenoic Acid (DHA) (g) 0
0
0.007
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0.001
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
0.598
gamma-Linolenic Acid (GLA) (g) --
0.007
0
c-c-n6-Eicosadienoic Acid (g) --
--
0.011
DHG-linolenic acid (DGLA) (g) --
--
0.021
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
0
0.015
Lauric Acid (12:0) (g) 0
0.004
0.005
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.063
0.019
Pentadecanoic Acid (15:0) (g) --
0.013
0.004
Palmitic Acid (16:0) (g) 0
0.748
0.746
Margaric Acid (17:0) (g) --
0.029
0.004
Stearic Acid (18:0) (g) 0
0.614
0.211
Arachidic Acid (20:0) (g) --
0.008
0.002
Behenic Acid (22:0) (g) --
--
0.005
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.005
0.005
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0
0.078
0.155
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.155
Heptadecenoic Acid (17:1) (g) --
0.003
0.002
Oleic Acid (18:1) (g) 0
1.14
1.096
c-Oleic Acid (18:1 cis) (g) --
--
1.085
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.007
0.018
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) 0
0.154
0.601
Conjugated Linoleic Acid (CLAs) (g) --
--
0.001
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0.032
0.026
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0.022
Eicosatetraenoic Acid 20:4 (g) 0
0.035
0.086
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0.023
Trans Fats  
t-Polyenoic Fats (g) --
--
0.002
t-Monoenoic Fats (g) --
0.092
0.011
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
0.092
0.011
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0.002
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) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 290
(41%)		 715
(102%)		 1195
(171%)
Isoleucine (mg)
(%RDI)		 661
(47%)		 972
(69%)		 1573
(112%)
Leucine (mg)
(%RDI)		 1016
(37%)		 1715
(63%)		 2652
(97%)
Lysine (mg)
(%RDI)		 806
(38%)		 1822
(87%)		 3083
(147%)
Methionine (mg)
(%RDI)		 399
(55%)		 566
(78%)		 834
(115%)
Phenylalanine (mg)
(%RDI)		 686
(78%)		 858
(98%)		 1294
(148%)
Threonine (mg)
(%RDI)		 449
(43%)		 851
(81%)		 1438
(137%)
Tryptophan (mg)
(%RDI)		 125
(45%)		 112
(40%)		 404
(144%)
Valine (mg)
(%RDI)		 809
(44%)		 1081
(59%)		 1660
(91%)
Conditional  
Arginine (mg) 648
1432
2168
Cystine (mg)
(%RDI)		 287
(100%)		 226
(79%)		 336
(117%)
Glycine (mg) 413
1493
1419
Proline (mg) 435
1121
1019
Tyrosine (mg)
(%RDI)		 457
(52%)		 677
(77%)		 1155
(132%)
Non-Essential  
Alanine (mg) 704
1378
1872
Aspartic acid (mg) 1220
1981
3015
Betaine (mg) 0.3
8
10
Glutamic acid (mg) 1550
3298
4749
Hydroxyproline (mg) --
272
--
Serine (mg) 798
881
1222
Data Source
Raw Egg Whites
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Beef, ground (minced), 97% lean meat / 3% fat, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Lean Chicken Breast
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.