Two foods. A fair comparison.
Change either food and choose the basis. Equal calories can tell a different story from equal weight.
| Nutrient | Vegetables, mixed, canned, solids and liquids | Cowpeas, leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Calorieskcal | 36 | 22 |
| Proteing | 1.4 | 4.7 |
| Carbohydrateg | 7.1 | 2.8 |
| Fatg | 0.3 | 0.1 |
| Fiberg | 3.8 | — |
| Total sugarsg | — | — |
| Sodiummg | 224 | 6 |
| Saturated fatg | 0.1 | 0 |
Values change with the amount you choose. A dash means the nutrient was not reported.
Start with a familiar pair.
See the portions and nutrient tradeoffs
Lentilsvs.ChickpeasSee the portions and nutrient tradeoffs
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Quinoavs.White riceSee the portions and nutrient tradeoffs
Brown ricevs.White riceSee the portions and nutrient tradeoffs
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Almondsvs.CashewsSee the portions and nutrient tradeoffs
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Spinachvs.KaleSee the portions and nutrient tradeoffs
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Chicken breastvs.Turkey breastSee the portions and nutrient tradeoffs
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Tofuvs.Chicken breastSee the portions and nutrient tradeoffs
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Chickpeasvs.Black beansSee the portions and nutrient tradeoffs
Whole wheat breadvs.White breadSee the portions and nutrient tradeoffs
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