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.

AChicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter100 g · USDA SR Legacy

vs.

BSeal, bearded (Oogruk), meat, partially dried (Alaska Native)100 g · USDA SR Legacy

Nutrient	Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
Calorieskcal	268	270
Proteing	22	62.4
Carbohydrateg	8.3	0
Fatg	15.8	2.3
Fiberg	0.3	—
Total sugarsg	—	0
Sodiummg	269	130
Saturated fatg	4.1	—

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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See the portions and nutrient tradeoffs

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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See the portions and nutrient tradeoffs

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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

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs