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Food nutrition comparison

Two foods. A fair comparison.

Change either food and choose the basis. Equal calories can tell a different story from equal weight.

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AFlour, rice, glutinous100 g · USDA Foundation
vs.
BWheat bran, crude100 g · USDA SR Legacy
NutrientFlour, rice, glutinousWheat bran, crude
Calorieskcal358216
Proteing6.715.6
Carbohydrateg80.164.5
Fatg1.24.3
Fiberg—42.8
Total sugarsg—0.4
Sodiummg62
Saturated fatg—0.6

Values change with the amount you choose. A dash means the nutrient was not reported.

Common choices, clearly compared

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Brown ricevs.White rice

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Peanut buttervs.Almond butter

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Almondsvs.Walnuts

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Almondsvs.Cashews

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Eggsvs.Greek yogurt

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Black beansvs.Kidney beans

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Lentilsvs.Black beans

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Whole wheat breadvs.White bread

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