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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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ASpices, pepper, white100 g · USDA SR Legacy
vs.
BCapers, canned100 g · USDA SR Legacy
NutrientSpices, pepper, whiteCapers, canned
Calorieskcal29623
Proteing10.42.4
Carbohydrateg68.64.9
Fatg2.10.9
Fiberg26.23.2
Total sugarsg—0.4
Sodiummg52,348
Saturated fatg0.60.2

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

Common choices, clearly compared

Start with a familiar pair.

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

See the portions and nutrient tradeoffs

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

See the portions and nutrient tradeoffs

Chickpeasvs.Black beans

See the portions and nutrient tradeoffs

Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs