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.

ASchool Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked100 g · USDA SR Legacy

vs.

BKFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed100 g · USDA SR Legacy

Nutrient	School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed
Calorieskcal	254	153
Proteing	12.8	27.3
Carbohydrateg	31.2	0.3
Fatg	8.6	4.8
Fiberg	4.3	—
Total sugarsg	7.6	—
Sodiummg	495	477
Saturated fatg	2.8	1.2

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

Common choices, clearly compared

Start with a familiar pair.

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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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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey 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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See the portions and nutrient tradeoffs