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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.

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vs.
BSeeds, sunflower seed flour, partially defatted100 g · USDA SR Legacy
NutrientNuts, mixed nuts, oil roasted, with peanuts, lightly saltedSeeds, sunflower seed flour, partially defatted
Calorieskcal607326
Proteing2048.1
Carbohydrateg21.135.8
Fatg541.6
Fiberg75.2
Total sugarsg4.2—
Sodiummg1613
Saturated fatg8.70.1

Values change with the amount you choose. A dash means the nutrient was not reported.

Common choices, clearly compared

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Greek yogurtvs.Cottage cheese

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Lentilsvs.Chickpeas

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Quinoavs.Brown rice

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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

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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Salmonvs.Tuna

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Tofuvs.Tempeh

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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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Oatsvs.Quinoa

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