PlateRatioSearch
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.
NutrientBeef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, rawSeal, bearded (Oogruk), meat, partially dried (Alaska Native)
Calorieskcal157270
Proteing20.662.4
Carbohydrateg00
Fatg7.72.3
Fiberg0—
Total sugarsg00
Sodiummg53130
Saturated fatg2.8—

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

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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

See the portions and nutrient tradeoffs

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

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Tofuvs.Tempeh

See the portions and nutrient tradeoffs

Tofuvs.Chicken breast

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Eggsvs.Greek yogurt

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Black beansvs.Kidney beans

See the portions and nutrient tradeoffs

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

Oatsvs.Quinoa

See the portions and nutrient tradeoffs