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.

ABabyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron100 g · USDA SR Legacy

vs.

BElk, free range, roast, eye of round, cooked (Shoshone Bannock)100 g · USDA SR Legacy

Nutrient	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)
Calorieskcal	386	148
Proteing	7.5	30.6
Carbohydrateg	78.1	0
Fatg	4.9	2.9
Fiberg	0.5	0
Total sugarsg	0.1	0
Sodiummg	7	50
Saturated fatg	0.9	1.1

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

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Lentilsvs.Chickpeas

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Quinoavs.Brown 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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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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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

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs