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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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ACream, fluid, light (coffee cream or table cream)100 g · USDA SR Legacy
vs.
BBeverages, nutritional shake mix, high protein, powder100 g · USDA SR Legacy
NutrientCream, fluid, light (coffee cream or table cream)Beverages, nutritional shake mix, high protein, powder
Calorieskcal195392
Proteing353.6
Carbohydrateg3.720.4
Fatg19.110.7
Fiberg00
Total sugarsg3.73.6
Sodiummg721,214
Saturated fatg10.20

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

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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

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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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