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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.

Choose a fair basis
AWheat flours, bread, unenriched100 g · USDA SR Legacy
vs.
BWheat bran, crude100 g · USDA SR Legacy
NutrientWheat flours, bread, unenrichedWheat bran, crude
Calorieskcal361216
Proteing1215.6
Carbohydrateg72.564.5
Fatg1.74.3
Fiberg2.442.8
Total sugarsg0.30.4
Sodiummg22
Saturated fatg0.20.6

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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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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