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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.
NutrientBeef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braisedSeal, bearded (Oogruk), meat, partially dried (Alaska Native)
Calorieskcal206270
Proteing34.962.4
Carbohydrateg00
Fatg6.32.3
Fiberg0—
Total sugarsg00
Sodiummg46130
Saturated fatg2.2—

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

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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

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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

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs