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, pan-fried100 g · USDA SR Legacy

vs.

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

Nutrient	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried	Seal, bearded (Oogruk), meat, dried (Alaska Native)
Calorieskcal	266	351
Proteing	33	82.6
Carbohydrateg	0	0
Fatg	13.8	2.3
Fiberg	0	0
Total sugarsg	0	0
Sodiummg	68	—
Saturated fatg	4.6	0.6

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

Common choices, clearly compared

Start with a familiar pair.

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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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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