Two foods. A fair comparison.
Change either food and choose the basis. Equal calories can tell a different story from equal weight.
| Nutrient | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Oat bran, cooked |
|---|---|---|
| Calorieskcal | 340 | 40 |
| Proteing | 13.2 | 3.2 |
| Carbohydrateg | 72 | 11.4 |
| Fatg | 2.5 | 0.9 |
| Fiberg | 10.7 | 2.6 |
| Total sugarsg | 0.4 | — |
| Sodiummg | 2 | 1 |
| Saturated fatg | 0.4 | 0.2 |
Values change with the amount you choose. A dash means the nutrient was not reported.
Start with a familiar pair.
See the portions and nutrient tradeoffs
Lentilsvs.ChickpeasSee the portions and nutrient tradeoffs
Quinoavs.Brown riceSee the portions and nutrient tradeoffs
Quinoavs.White riceSee the portions and nutrient tradeoffs
Brown ricevs.White riceSee the portions and nutrient tradeoffs
Peanut buttervs.Almond butterSee the portions and nutrient tradeoffs
Almondsvs.WalnutsSee the portions and nutrient tradeoffs
Almondsvs.CashewsSee the portions and nutrient tradeoffs
Chia seedsvs.FlaxseedSee the portions and nutrient tradeoffs
Bananavs.AppleSee the portions and nutrient tradeoffs
Blueberriesvs.StrawberriesSee the portions and nutrient tradeoffs
Broccolivs.SpinachSee the portions and nutrient tradeoffs
Spinachvs.KaleSee the portions and nutrient tradeoffs
Sweet potatovs.PotatoSee the portions and nutrient tradeoffs
Chicken breastvs.Turkey breastSee the portions and nutrient tradeoffs
Salmonvs.TunaSee the portions and nutrient tradeoffs
Tofuvs.TempehSee the portions and nutrient tradeoffs
Tofuvs.Chicken breastSee the portions and nutrient tradeoffs
Eggsvs.Greek yogurtSee the portions and nutrient tradeoffs
Black beansvs.Kidney beansSee the portions and nutrient tradeoffs
Lentilsvs.Black beansSee the portions and nutrient tradeoffs
Chickpeasvs.Black beansSee the portions and nutrient tradeoffs
Whole wheat breadvs.White breadSee the portions and nutrient tradeoffs
Oatsvs.QuinoaSee the portions and nutrient tradeoffs