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.

AWheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)100 g · USDA SR Legacy

vs.

BSpaghetti, protein-fortified, dry, enriched (n x 6.25)100 g · USDA SR Legacy

Nutrient	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Spaghetti, protein-fortified, dry, enriched (n x 6.25)
Calorieskcal	340	374
Proteing	13.2	21.8
Carbohydrateg	72	65.7
Fatg	2.5	2.2
Fiberg	10.7	2.4
Total sugarsg	0.4	—
Sodiummg	2	8
Saturated fatg	0.4	0.3

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

See the portions and nutrient tradeoffs

Lentilsvs.Chickpeas

See the portions and nutrient tradeoffs

Quinoavs.Brown rice

See the portions and nutrient tradeoffs

Quinoavs.White rice

See the portions and nutrient tradeoffs

Brown ricevs.White rice

See the portions and nutrient tradeoffs

Peanut buttervs.Almond butter

See the portions and nutrient tradeoffs

Almondsvs.Walnuts

See the portions and nutrient tradeoffs

Almondsvs.Cashews

See the portions and nutrient tradeoffs

Chia seedsvs.Flaxseed

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

Blueberriesvs.Strawberries

See the portions and nutrient tradeoffs

Broccolivs.Spinach

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

Sweet potatovs.Potato

See the portions and nutrient tradeoffs

Chicken breastvs.Turkey breast

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

Tofuvs.Chicken breast

See the portions and nutrient tradeoffs

Eggsvs.Greek yogurt

See the portions and nutrient tradeoffs

Black beansvs.Kidney beans

See the portions and nutrient tradeoffs

Lentilsvs.Black beans

See the portions and nutrient tradeoffs

Chickpeasvs.Black beans

See the portions and nutrient tradeoffs

Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs