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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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vs.
BCheese, mozzarella, nonfat100 g · USDA SR Legacy
NutrientCheese, cottage, nonfat, uncreamed, dry, large or small curdCheese, mozzarella, nonfat
Calorieskcal72141
Proteing10.331.7
Carbohydrateg6.73.5
Fatg0.30
Fiberg01.8
Total sugarsg1.91.5
Sodiummg372743
Saturated fatg0.20

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.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

See the portions and nutrient tradeoffs