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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, wheat, toasted100 g · USDA SR Legacy
vs.
BBread, multi-grain, toasted (includes whole-grain)100 g · USDA SR Legacy
NutrientBread, wheat, toastedBread, multi-grain, toasted (includes whole-grain)
Calorieskcal313288
Proteing1314.5
Carbohydrateg55.847.1
Fatg4.34.6
Fiberg4.78.1
Total sugarsg6.46.9
Sodiummg601414
Saturated fatg10.9

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.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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