Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Canned Refried Beans
×
Cooked White Rice
×
Cooked Skirt Steak (Grilled)
×
Corn Tortillas
×
Clear Save
Number of Servings:
Note: Nutrient values are divided into 1 servings.
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 3% DV 66 calories
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 46% DV 912 calories
  • Corn Tortillas 1 tortilla (x12) 31% DV 628 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 1% DV 0.69g
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 75% DV 58.2g
  • Corn Tortillas 1 tortilla (x12) 11% DV 8.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 4% DV 10.8g
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 0% DV 0g
  • Corn Tortillas 1 tortilla (x12) 47% DV 128.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 8% DV 4.2g
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 195% DV 97.5g
  • Corn Tortillas 1 tortilla (x12) 33% DV 16.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) --% DV --mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 112% DV 336.8mg
  • Corn Tortillas 1 tortilla (x12) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 1% DV 0.11g
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 104% DV 20.9g
  • Corn Tortillas 1 tortilla (x12) 7% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 13% DV 3.8g
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 0% DV 0g
  • Corn Tortillas 1 tortilla (x12) 65% DV 18.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 1% DV 0.47g
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 0% DV 0g
  • Corn Tortillas 1 tortilla (x12) 5% DV 2.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 8% DV 1.4mg
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 103% DV 18.6mg
  • Corn Tortillas 1 tortilla (x12) 20% DV 3.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 2% DV 28mg
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 2% DV 27.2mg
  • Corn Tortillas 1 tortilla (x12) 18% DV 233.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x0.33) 6% DV 274.7mg
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Cooked Skirt Steak (Grilled) 1 oz (x12) 21% DV 966.2mg
  • Corn Tortillas 1 tortilla (x12) 11% DV 535.7mg
Comparison Table

Table Legend

  1. Canned Refried Beans
  2. Cooked White Rice
  3. Cooked Skirt Steak (Grilled)
  4. Corn Tortillas
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Calories
(%DV)		 66
(3%)		 205
(10%)		 912
(46%)		 628
(31%)
Fat (g)
(%DV)		 0.69
(1%)		 0.44
(1%)		 58.2
(75%)		 8.2
(11%)
Protein (g)
(%DV)		 4.2
(8%)		 4.3
(9%)		 97.5
(195%)		 16.4
(33%)
Carbohydrate (g)
(%DV)		 10.8
(4%)		 44.5
(16%)		 0
(0%)		 128.6
(47%)
Sugars (g)
(%DV)		 0.47
(1%)		 0.08
(0%)		 0
(0%)		 2.5
(5%)
Fiber (g)
(%DV)		 3.8
(13%)		 0.63
(2%)		 0
(0%)		 18.1
(65%)
Cholesterol (mg)
(%DV)		 --
(--%)		 0
(0%)		 336.8
(112%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.11
(1%)		 0.12
(1%)		 20.9
(104%)		 1.3
(7%)
Net-Carbs (g) 7
43.9
0
110.4
Trans Fatty Acids (g) 0
--
2.5
--
  Minerals
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Calcium (mg)
(%DV)		 28
(2%)		 15.8
(1%)		 27.2
(2%)		 233.3
(18%)
Iron, Fe (mg)
(%DV)		 1.4
(8%)		 1.9
(11%)		 18.6
(103%)		 3.5
(20%)
Potassium, K (mg)
(%DV)		 274.7
(6%)		 55.3
(1%)		 966.2
(21%)		 535.7
(11%)
Magnesium (mg)
(%DV)		 30.3
(7%)		 19
(5%)		 88.5
(21%)		 207.4
(49%)
Phosphorus, P (mg)
(%DV)		 91
(7%)		 67.9
(5%)		 670.2
(54%)		 904.3
(72%)
Sodium (mg)
(%DV)		 343.4
(14%)		 1.6
(0%)		 238.1
(10%)		 129.6
(5%)
Zinc, Zn (mg)
(%DV)		 0.59
(5%)		 0.77
(7%)		 25.1
(228%)		 3.8
(34%)
Copper, Cu (mg)
(%DV)		 0.14
(15%)		 0.11
(12%)		 0.74
(82%)		 0.44
(49%)
Manganese (mg)
(%DV)		 0.27
(12%)		 0.75
(32%)		 0.74
(32%)		 0.94
(41%)
Selenium, Se (mcg)
(%DV)		 4.5
(8%)		 11.9
(22%)		 122.5
(223%)		 17.6
(32%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 64.9
(2%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
--
0.86
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 0
(0%)		 10.2
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.26
(21%)		 0.41
(34%)		 0.27
(23%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.02
(2%)		 2.9
(225%)		 0.19
(14%)
Niacin (B3) (mg)
(%DV)		 0.3
(2%)		 2.3
(15%)		 19.1
(119%)		 4.3
(27%)
Vitamin B5 (PA) (mg)
(%DV)		 0.14
(3%)		 0.62
(12%)		 4.5
(90%)		 0.31
(6%)
Vitamin B6 (mg)
(%DV)		 0.09
(5%)		 0.15
(9%)		 1.6
(96%)		 0.63
(37%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 91.6
(23%)		 23.8
(6%)		 14.4
(4%)
Folic acid (mcg)
(%)		 --
(--%)		 86.9
(22%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 4.7
(1%)		 23.8
(6%)		 14.4
(4%)
Folate DFE (mcg)
(%)		 --
(--%)		 153.3
(38%)		 23.8
(6%)		 14.4
(4%)
Choline (mg)
(%DV)		 --
(--%)		 3.3
(1%)		 264.7
(48%)		 38.3
(7%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)		 25.6
(1067%)		 0
(0%)
Retinol (mcg) --
0
10.2
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 2.9
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 2.9
(0%)
Vitamin A, IU (IU) -- 0 30.6 5.8
Lycopene (mcg) --
0
0
0
Lut + Zeaxanthin (mcg) --
0
0
8.6
Vitamin E (mg)
(%DV)		 0.07
(0%)		 0.06
(0%)		 0.24
(2%)		 0.81
(5%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0.68
(3%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
0.68
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)		 23.8
(3%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0
(0%)		 5.4
(5%)		 0
(0%)
Vitamin K1 (mcg) --
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Water (g) 62.6
108.1
181.4
132.2
Ash (g) 2
0.65
5
3
Alcohol (g) --
0
0
0
Caffeine (mg) --
0
0
0
Theobromine (mg) --
0
0
0
PRAL score -1.52
2.73
49.49
21.72
  Carbohydrates
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.47
--
--
--
Glucose (Dextrose) (g) 0
--
--
--
Fructose (g) 0
--
--
--
Lactose (g) 0
--
--
--
Maltose (g) 0
--
--
--
Galactose (g) 0
--
--
--
Starch (g) 6.9
--
--
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Monounsaturated Fats (g) 0.165
0.139
22.586
1.993
Polyunsaturated Fats (g) 0.376
0.12
3.412
4.087
Omega 3s (g)
(%AI)		 0.141
(9%)		 0.021
(1%)		 0.095
(6%)		 0.098
(6%)
Omega 6s (g)
(%AI)		 0.236
(1%)		 0.098
(1%)		 2.541
(15%)		 3.989
(23%)
Omega 3 to Omega 6 Ratio 0.6
0.21
0.04
0.02
Omega 6 to Omega 3 Ratio 1.68
4.77
26.68
40.74
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.141
(9%)		 --
(--%)		 0.095
(6%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.034
0
Docosapentaenoic Acid (DPA) (g) 0
0
0.078
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.232
--
2.405
--
gamma-Linolenic Acid (GLA) (g) 0.001
--
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
0
--
DHG-linolenic acid (DGLA) (g) 0
--
0.136
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
0
Caproic (6:0) (g) 0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
Capric Acid (10:0) (g) 0
0
0.027
0
Lauric Acid (12:0) (g) 0
0
0.031
0
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.002
0.003
1.221
0
Pentadecanoic Acid (15:0) (g) 0
--
0.197
--
Palmitic Acid (16:0) (g) 0.083
0.109
10.801
1.192
Margaric Acid (17:0) (g) 0.002
--
0.568
--
Stearic Acid (18:0) (g) 0.02
0.008
7.93
0.112
Arachidic Acid (20:0) (g) 0.002
--
0.027
--
Behenic Acid (22:0) (g) 0.002
--
--
--
Lignoceric Acid (24:0) (g) 0.002
--
0.061
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.238
--
Pentadecenoic Acid (15:1) (g) 0
--
0.354
--
Palmitoleic Acid (16:1) (g) 0.002
0.002
1.286
0.006
cis-Palmitoleic Acid (16:1 cis) (g) 0.002
--
1.252
--
Heptadecenoic Acid (17:1) (g) 0
--
0.367
--
Oleic Acid (18:1) (g) 0.156
0.137
20.293
1.987
c-Oleic Acid (18:1 cis) (g) 0.156
--
17.854
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0.006
0
0.051
0
Docosenoic Acid (22:1) (g) 0
0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.002
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.236
0.098
2.626
3.989
Conjugated Linoleic Acid (CLAs) (g) 0
--
0.18
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.141
0.021
0.095
0.098
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0.136
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.442
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) 0
--
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.002
--
0.044
--
t-Monoenoic Fats (g) 0
--
2.473
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
0.034
--
t-Oleic Acid (18:1 t) (g) 0
--
2.439
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.002
--
0.044
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 79.9 158 340 288
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 100
(14%)		 4399
(628%)		 510
(73%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 183
(13%)		 5375
(384%)		 599
(43%)
Leucine (mg)
(%RDI)		 --
(--%)		 351
(13%)		 10019
(367%)		 2048
(75%)
Lysine (mg)
(%RDI)		 --
(--%)		 153
(7%)		 11244
(535%)		 469
(22%)
Methionine (mg)
(%RDI)		 --
(--%)		 100
(14%)		 3079
(423%)		 348
(48%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 228
(26%)		 4596
(525%)		 821
(94%)
Threonine (mg)
(%RDI)		 --
(--%)		 152
(14%)		 5426
(517%)		 628
(60%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 49
(17%)		 1272
(454%)		 121
(43%)
Valine (mg)
(%RDI)		 --
(--%)		 259
(14%)		 5671
(312%)		 847
(47%)
Conditional  
Arginine (mg) --
354
7821
832
Cystine (mg)
(%RDI)		 --
(--%)		 87
(30%)		 1174
(409%)		 302
(105%)
Glycine (mg) --
193
4984
685
Proline (mg) --
201
4936
1457
Tyrosine (mg)
(%RDI)		 --
(--%)		 142
(16%)		 4351
(497%)		 680
(78%)
Non-Essential  
Alanine (mg) --
246
6892
1250
Aspartic acid (mg) --
400
11244
1161
Betaine (mg) --
0.47
50
1
Glutamic acid (mg) --
828
18867
3131
Hydroxyproline (mg) --
--
493
--
Serine (mg) --
223
4742
792
Data Source
Canned Refried Beans
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Skirt Steak (Grilled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Corn Tortillas
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.