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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
ACorn grain, yellow100 g · USDA SR Legacy
vs.
BOat bran, raw100 g · USDA SR Legacy
NutrientCorn grain, yellowOat bran, raw
Calorieskcal365246
Proteing9.417.3
Carbohydrateg74.366.2
Fatg4.77
Fiberg7.315.4
Total sugarsg0.61.5
Sodiummg354
Saturated fatg0.71.3

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

Common choices, clearly compared

Start with a familiar pair.

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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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Eggsvs.Greek yogurt

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Lentilsvs.Black beans

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Whole wheat breadvs.White bread

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