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.

ACereals ready-to-eat, POST, GRAPE-NUTS Flakes100 g · USDA SR Legacy

vs.

BCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ100 g · USDA SR Legacy

Nutrient	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ
Calorieskcal	376	372
Proteing	9.4	26.6
Carbohydrateg	82	58.1
Fatg	3.7	7.8
Fiberg	10.2	10.2
Total sugarsg	15.2	21.4
Sodiummg	470	11
Saturated fatg	0.5	1.4

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