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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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AChicken, broilers or fryers, skin only, raw100 g · USDA SR Legacy
vs.
BRuffed Grouse, breast meat, skinless, raw100 g · USDA SR Legacy
NutrientChicken, broilers or fryers, skin only, rawRuffed Grouse, breast meat, skinless, raw
Calorieskcal349112
Proteing13.325.9
Carbohydrateg00
Fatg32.40.9
Fiberg00
Total sugarsg00
Sodiummg6350
Saturated fatg9.10.1

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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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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