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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
vs.
BSpaghetti, protein-fortified, dry, enriched (n x 6.25)100 g · USDA SR Legacy
NutrientCornmeal, white, self-rising, bolted, with wheat flour added, enrichedSpaghetti, protein-fortified, dry, enriched (n x 6.25)
Calorieskcal348374
Proteing8.421.8
Carbohydrateg73.465.7
Fatg2.92.2
Fiberg6.32.4
Total sugarsg——
Sodiummg1,3198
Saturated fatg0.40.3

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

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Quinoavs.Brown rice

See the portions and nutrient tradeoffs

Quinoavs.White rice

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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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Bananavs.Apple

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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Spinachvs.Kale

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

Salmonvs.Tuna

See the portions and nutrient tradeoffs

Tofuvs.Tempeh

See the portions and nutrient tradeoffs

Tofuvs.Chicken breast

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Eggsvs.Greek yogurt

See the portions and nutrient tradeoffs

Black beansvs.Kidney beans

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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

Oatsvs.Quinoa

See the portions and nutrient tradeoffs