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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
AShortening frying (heavy duty), palm (hydrogenated)100 g · USDA SR Legacy
vs.
NutrientShortening frying (heavy duty), palm (hydrogenated)Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)
Calorieskcal884367
Proteing035.3
Carbohydrateg00
Fatg10025.1
Fiberg00
Total sugarsg—0
Sodiummg0120
Saturated fatg47.53.9

Values change with the amount you choose. A dash means the nutrient was not reported.

Common choices, clearly compared

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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

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