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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
ABread, raisin, enriched, toasted100 g · USDA SR Legacy
vs.
BBread, multi-grain (includes whole-grain)100 g · USDA SR Legacy
NutrientBread, raisin, enriched, toastedBread, multi-grain (includes whole-grain)
Calorieskcal297265
Proteing8.613.4
Carbohydrateg56.943.3
Fatg4.84.2
Fiberg4.77.4
Total sugarsg6.26.4
Sodiummg377381
Saturated fatg1.20.9

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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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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