Nutrition Comparison Tool

Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Firm Tofu
×
Cooked Skirt Steak (Grilled)
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 7% DV 144 calories
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 13% DV 268 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 11% DV 8.7g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 22% DV 17.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 1% DV 2.8g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 35% DV 17.3g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 57% DV 28.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 0% DV 0mg
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 33% DV 99mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 6% DV 1.3g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 31% DV 6.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 8% DV 2.3g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) --% DV --g
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 15% DV 2.7mg
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 30% DV 5.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 53% DV 683mg
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 1% DV 8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 5% DV 237mg
  • Cooked Skirt Steak (Grilled) 100 grams (x1) 6% DV 284mg
Comparison Table

Table Legend

  1. Firm Tofu
  2. Cooked Skirt Steak (Grilled)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)
144
(7%)
268
(13%)
Fat (g)
(%DV)
8.7
(11%)
17.1
(22%)
Protein (g)
(%DV)
17.3
(35%)
28.7
(57%)
Carbohydrate (g)
(%DV)
2.8
(1%)
0
(0%)
Sugars (g)
(%DV)
--
(--%)
0
(0%)
Fiber (g)
(%DV)
2.3
(8%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
99
(33%)
Saturated Fats (g)
(%DV)
1.3
(6%)
6.1
(31%)
Net-Carbs (g) 0.48
0
Trans Fatty Acids (g) 0
0.74
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)
683
(53%)
8
(1%)
Iron, Fe (mg)
(%DV)
2.7
(15%)
5.5
(30%)
Potassium, K (mg)
(%DV)
237
(5%)
284
(6%)
Magnesium (mg)
(%DV)
58
(14%)
26
(6%)
Phosphorus, P (mg)
(%DV)
190
(15%)
197
(16%)
Sodium (mg)
(%DV)
14
(1%)
70
(3%)
Zinc, Zn (mg)
(%DV)
1.6
(14%)
7.4
(67%)
Copper, Cu (mg)
(%DV)
0.38
(42%)
0.22
(24%)
Manganese (mg)
(%DV)
1.2
(51%)
0.22
(9%)
Selenium, Se (mcg)
(%DV)
17.4
(32%)
36
(65%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)
--
(--%)
3
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.16
(13%)
0.12
(10%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.86
(66%)
Niacin (B3) (mg)
(%DV)
0.38
(2%)
5.6
(35%)
Vitamin B5 (PA) (mg)
(%DV)
0.13
(3%)
1.3
(27%)
Vitamin B6 (mg)
(%DV)
0.09
(5%)
0.48
(28%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)
29
(7%)
7
(2%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
29
(7%)
7
(2%)
Folate DFE (mcg)
(%)
29
(7%)
7
(2%)
Choline (mg)
(%DV)
--
(--%)
77.8
(14%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
7.5
(314%)
Retinol (mcg) --
3
Carotene, beta (mcg)
(%RDA)
--
(--%)
0
(0%)
Carotene, alpha (mcg)
(%RDA)
--
(--%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
--
(--%)
0
(0%)
Vitamin A, IU (IU) 166 9
Lycopene (mcg) --
0
Lut + Zeaxanthin (mcg) --
0
Vitamin E (mg)
(%DV)
--
(--%)
0.07
(0%)
Vitamin D (mcg)
(%DV)
0
(0%)
0.2
(1%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
0.2
Vitamin D (IU)
(%DV)
0
(0%)
7
(1%)
Vitamin K (mcg)
(%DV)
--
(--%)
1.6
(1%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 69.8
53.3
Ash (g) 1
1
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score 0.09
14.55
  Carbohydrates
Food # 1 2
Weight (g) 100 100
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) 100 100
Monounsaturated Fats (g) 1.925
6.639
Polyunsaturated Fats (g) 4.921
1.003
Omega 3s (g)
(%AI)
0.582
(36%)
0.028
(2%)
Omega 6s (g)
(%AI)
4.339
(26%)
0.747
(4%)
Omega 3 to Omega 6 Ratio 0.13
0.04
Omega 6 to Omega 3 Ratio 7.46
26.68
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
0.028
(2%)
Eicosapentaenoic Acid (EPA) (g) --
0.01
Docosapentaenoic Acid (DPA) (g) --
0.023
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.707
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
0
DHG-linolenic acid (DGLA) (g) --
0.04
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) --
0.008
Lauric Acid (12:0) (g) --
0.009
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.024
0.359
Pentadecanoic Acid (15:0) (g) --
0.058
Palmitic Acid (16:0) (g) 0.925
3.175
Margaric Acid (17:0) (g) --
0.167
Stearic Acid (18:0) (g) 0.311
2.331
Arachidic Acid (20:0) (g) --
0.008
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
0.018
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.07
Pentadecenoic Acid (15:1) (g) --
0.104
Palmitoleic Acid (16:1) (g) 0.024
0.378
cis-Palmitoleic Acid (16:1 cis) (g) --
0.368
Heptadecenoic Acid (17:1) (g) --
0.108
Oleic Acid (18:1) (g) 1.901
5.965
c-Oleic Acid (18:1 cis) (g) --
5.248
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) --
0.015
Docosenoic Acid (22:1) (g) --
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 4.339
0.772
Conjugated Linoleic Acid (CLAs) (g) --
0.053
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.582
0.028
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
0.04
Eicosatetraenoic Acid 20:4 (g) --
0.13
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
0.013
t-Monoenoic Fats (g) --
0.727
t-Palmitoleic Acid (16:1 t) (g) --
0.01
t-Oleic Acid (18:1 t) (g) --
0.717
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.013
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)
431
(62%)
1293
(185%)
Isoleucine (mg)
(%RDI)
849
(61%)
1580
(113%)
Leucine (mg)
(%RDI)
1392
(51%)
2945
(108%)
Lysine (mg)
(%RDI)
883
(42%)
3305
(157%)
Methionine (mg)
(%RDI)
211
(29%)
905
(124%)
Phenylalanine (mg)
(%RDI)
835
(95%)
1351
(154%)
Threonine (mg)
(%RDI)
785
(75%)
1595
(152%)
Tryptophan (mg)
(%RDI)
235
(84%)
374
(134%)
Valine (mg)
(%RDI)
870
(48%)
1667
(92%)
Conditional  
Arginine (mg) 1369
2299
Cystine (mg)
(%RDI)
57
(20%)
345
(120%)
Glycine (mg) 733
1465
Proline (mg) 1084
1451
Tyrosine (mg)
(%RDI)
701
(80%)
1279
(146%)
Non-Essential  
Alanine (mg) 773
2026
Aspartic acid (mg) 2036
3305
Betaine (mg) --
15
Glutamic acid (mg) 3288
5546
Hydroxyproline (mg) --
145
Serine (mg) 1015
1394
Data Source
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Skirt Steak (Grilled)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.