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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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vs.
BSeeds, sunflower seed flour, partially defatted100 g · USDA SR Legacy
NutrientNuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blendSeeds, sunflower seed flour, partially defatted
Calorieskcal572326
Proteing23.348.1
Carbohydrateg23.135.8
Fatg47.51.6
Fiberg8.15.2
Total sugarsg4.5—
Sodiummg2323
Saturated fatg6.70.1

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

Common choices, clearly compared

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Greek yogurtvs.Cottage cheese

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Lentilsvs.Chickpeas

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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

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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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

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Oatsvs.Quinoa

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