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.

AInfant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA100 g · USDA SR Legacy

vs.

BBuffalo, free range, top round steak, raw (Shoshone Bannock)100 g · USDA SR Legacy

Nutrient	Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA	Buffalo, free range, top round steak, raw (Shoshone Bannock)
Calorieskcal	101	97
Proteing	3.2	21.4
Carbohydrateg	11.1	0
Fatg	4.8	1.3
Fiberg	—	—
Total sugarsg	2	—
Sodiummg	68	43
Saturated fatg	2.2	0.4

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