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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.
BProtein supplement, milk based, Muscle Milk, powder100 g · USDA SR Legacy
NutrientMilk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin AProtein supplement, milk based, Muscle Milk, powder
Calorieskcal56411
Proteing445.7
Carbohydrateg5.518.5
Fatg217.1
Fiberg07.1
Total sugarsg—5.7
Sodiummg59329
Saturated fatg1.21.6

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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