Nutrition Comparison Tool
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Raw Egg Whites
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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 1 large (x1) 1% DV 17 calories
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 7% DV 137 calories
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 13% DV 267 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0.06g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 4% DV 3.4g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 7% DV 5.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0.24g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 7% DV 3.6g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 50% DV 24.8g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 109% DV 54.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 23% DV 67.8mg
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 66% DV 197.2mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 8% DV 1.7g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 9% DV 1.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0.23g
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 0% DV 0g
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 0.03mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 15% DV 2.8mg
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 5% DV 0.83mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 0% DV 2.3mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 1% DV 9mg
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 1% DV 10.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Egg Whites 1 large (x1) 1% DV 53.8mg
  • Beef, ground (minced), 97% lean meat / 3% fat, raw 4 oz (x1) 9% DV 403.4mg
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 12% DV 583.1mg
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) 33 113 170
Calories
(%DV)		 17
(1%)		 137
(7%)		 267
(13%)
Fat (g)
(%DV)		 0.06
(0%)		 3.4
(4%)		 5.5
(7%)
Protein (g)
(%DV)		 3.6
(7%)		 24.8
(50%)		 54.5
(109%)
Carbohydrate (g)
(%DV)		 0.24
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0.23
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 67.8
(23%)		 197.2
(66%)
Saturated Fats (g)
(%DV)		 0
(0%)		 1.7
(8%)		 1.7
(9%)
Net-Carbs (g) 0.24
0
0
Trans Fatty Acids (g) --
0.1
0.02
  Minerals
Food # 1 2 3
Weight (g) 33 113 170
Calcium (mg)
(%DV)		 2.3
(0%)		 9
(1%)		 10.2
(1%)
Iron, Fe (mg)
(%DV)		 0.03
(0%)		 2.8
(15%)		 0.83
(5%)
Potassium, K (mg)
(%DV)		 53.8
(1%)		 403.4
(9%)		 583.1
(12%)
Magnesium (mg)
(%DV)		 3.6
(1%)		 24.9
(6%)		 54.4
(13%)
Phosphorus, P (mg)
(%DV)		 5
(0%)		 229.4
(18%)		 409.7
(33%)
Sodium (mg)
(%DV)		 54.8
(2%)		 74.6
(3%)		 79.9
(3%)
Zinc, Zn (mg)
(%DV)		 0.01
(0%)		 5.9
(54%)		 1.6
(15%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.09
(10%)		 0.07
(8%)
Manganese (mg)
(%DV)		 0
(0%)		 0.01
(0%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 6.6
(12%)		 20
(36%)		 54.2
(99%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 33 113 170
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 4.5
(1%)		 17
(2%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(0%)		 0.05
(4%)		 0.17
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.17
(13%)		 0.32
(24%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 6.4
(40%)		 16.1
(100%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.76
(15%)		 2.7
(54%)
Vitamin B6 (mg)
(%DV)		 0
(0%)		 0.45
(27%)		 1.6
(92%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 1.3
(0%)		 4.5
(1%)		 --
(--%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 --
(--%)
Food Folate (mcg)
(%)		 1.3
(0%)		 4.5
(1%)		 --
(--%)
Folate DFE (mcg)
(%)		 1.3
(0%)		 4.5
(1%)		 --
(--%)
Choline (mg)
(%DV)		 0.36
(0%)		 82.3
(15%)		 198.9
(36%)
Vitamin B12 (mcg)
(%DV)		 0.03
(1%)		 2.6
(106%)		 0.34
(14%)
Retinol (mcg) 0
4.5
17
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 15.8 56.1
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0
(0%)		 0.19
(1%)		 0.56
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0.11
(1%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
0.11
0
Vitamin D (IU)
(%DV)		 0
(0%)		 3.4
(0%)		 1.7
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0.11
(0%)		 7.3
(6%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 33 113 170
Water (g) 28.9
84.5
111
Ash (g) 0.21
1
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.69
11.37
28
  Carbohydrates
Food # 1 2 3
Weight (g) 33 113 170
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
--
--
Glucose (Dextrose) (g) 0.11
--
--
Fructose (g) 0.02
--
--
Lactose (g) 0.02
--
--
Maltose (g) 0.02
--
--
Galactose (g) 0.02
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 33 113 170
Monounsaturated Fats (g) 0
1.281
2.168
Polyunsaturated Fats (g) 0
0.251
1.345
Omega 3s (g)
(%AI)		 0
(0%)		 0.036
(2%)		 0.044
(3%)
Omega 6s (g)
(%AI)		 0
(0%)		 0.174
(1%)		 1.071
(6%)
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)
(%)		 --
(--%)		 0.028
(2%)		 0.044
(3%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.007
Docosapentaenoic Acid (DPA) (g) 0
0
0.017
Docosahexaenoic Acid (DHA) (g) 0
0
0.012
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) --
0.008
0
c-c-n6-Eicosadienoic Acid (g) --
--
0.019
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
0
0.026
Lauric Acid (12:0) (g) 0
0.005
0.009
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.071
0.032
Pentadecanoic Acid (15:0) (g) --
0.015
0.007
Palmitic Acid (16:0) (g) 0
0.845
1.268
Margaric Acid (17:0) (g) --
0.033
0.007
Stearic Acid (18:0) (g) 0
0.694
0.359
Arachidic Acid (20:0) (g) --
0.009
0.003
Behenic Acid (22:0) (g) --
--
0.009
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.006
0.009
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0
0.088
0.264
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.264
Heptadecenoic Acid (17:1) (g) --
0.003
0.003
Oleic Acid (18:1) (g) 0
1.288
1.863
c-Oleic Acid (18:1 cis) (g) --
--
1.844
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.008
0.031
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
0.174
1.022
Conjugated Linoleic Acid (CLAs) (g) --
--
0.002
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0.036
0.044
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0.037
Eicosatetraenoic Acid 20:4 (g) 0
0.04
0.146
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0.039
Trans Fats  
t-Polyenoic Fats (g) --
--
0.003
t-Monoenoic Fats (g) --
0.104
0.019
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
0.104
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) 33 113 170
Essential  
Histidine (mg)
(%RDI)		 96
(14%)		 808
(115%)		 2032
(290%)
Isoleucine (mg)
(%RDI)		 218
(16%)		 1098
(78%)		 2674
(191%)
Leucine (mg)
(%RDI)		 335
(12%)		 1938
(71%)		 4508
(165%)
Lysine (mg)
(%RDI)		 266
(13%)		 2059
(98%)		 5241
(250%)
Methionine (mg)
(%RDI)		 132
(18%)		 640
(88%)		 1418
(195%)
Phenylalanine (mg)
(%RDI)		 226
(26%)		 970
(111%)		 2200
(251%)
Threonine (mg)
(%RDI)		 148
(14%)		 962
(92%)		 2445
(233%)
Tryptophan (mg)
(%RDI)		 41
(15%)		 127
(45%)		 687
(245%)
Valine (mg)
(%RDI)		 267
(15%)		 1222
(67%)		 2822
(155%)
Conditional  
Arginine (mg) 214
1618
3686
Cystine (mg)
(%RDI)		 95
(33%)		 255
(89%)		 571
(199%)
Glycine (mg) 136
1687
2412
Proline (mg) 144
1267
1732
Tyrosine (mg)
(%RDI)		 151
(17%)		 765
(87%)		 1964
(224%)
Non-Essential  
Alanine (mg) 232
1557
3182
Aspartic acid (mg) 403
2239
5126
Betaine (mg) 0.1
9
17
Glutamic acid (mg) 512
3727
8073
Hydroxyproline (mg) --
307
--
Serine (mg) 263
996
2077
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.