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.

ABeef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised100 g · USDA SR Legacy

vs.

BSeal, bearded (Oogruk), meat, partially dried (Alaska Native)100 g · USDA SR Legacy

Nutrient	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
Calorieskcal	250	270
Proteing	34.1	62.4
Carbohydrateg	0	0
Fatg	11.6	2.3
Fiberg	0	—
Total sugarsg	0	0
Sodiummg	45	130
Saturated fatg	4.3	—

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

Common choices, clearly compared

Start with a familiar pair.

Greek yogurtvs.Cottage cheese

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Lentilsvs.Chickpeas

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Quinoavs.White rice

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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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Chia seedsvs.Flaxseed

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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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Tofuvs.Chicken breast

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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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Chickpeasvs.Black beans

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Whole wheat breadvs.White bread

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See the portions and nutrient tradeoffs