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) | Wheat germ, crude |
|---|---|---|
| Calorieskcal | 340 | 360 |
| Proteing | 13.2 | 23.2 |
| Carbohydrateg | 72 | 51.8 |
| Fatg | 2.5 | 9.7 |
| Fiberg | 10.7 | 13.2 |
| Total sugarsg | 0.4 | — |
| Sodiummg | 2 | 12 |
| Saturated fatg | 0.4 | 1.7 |
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
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Almondsvs.WalnutsSee the portions and nutrient tradeoffs
Almondsvs.CashewsSee the portions and nutrient tradeoffs
Chia seedsvs.FlaxseedSee the portions and nutrient tradeoffs
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Spinachvs.KaleSee the portions and nutrient tradeoffs
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Tofuvs.Chicken breastSee the portions and nutrient tradeoffs
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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