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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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ASeeds, safflower seed meal, partially defatted100 g · USDA SR Legacy
vs.
NutrientSeeds, safflower seed meal, partially defattedSeeds, cottonseed flour, partially defatted (glandless)
Calorieskcal342359
Proteing35.641
Carbohydrateg48.740.5
Fatg2.46.2
Fiberg—3
Total sugarsg——
Sodiummg335
Saturated fatg0.21.6

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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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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