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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.

Choose a fair basis
AMilk, canned, evaporated, with added vitamin A100 g · USDA SR Legacy
vs.
BProtein supplement, milk based, Muscle Milk, powder100 g · USDA SR Legacy
NutrientMilk, canned, evaporated, with added vitamin AProtein supplement, milk based, Muscle Milk, powder
Calorieskcal134411
Proteing6.845.7
Carbohydrateg1018.5
Fatg7.617.1
Fiberg07.1
Total sugarsg—5.7
Sodiummg106329
Saturated fatg4.61.6

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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