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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, whole-wheat, prepared from recipe, toasted100 g · USDA SR Legacy
vs.
BBread, reduced-calorie, wheat100 g · USDA SR Legacy
NutrientBread, whole-wheat, prepared from recipe, toastedBread, reduced-calorie, wheat
Calorieskcal305217
Proteing9.213.3
Carbohydrateg56.442.5
Fatg5.92.9
Fiberg6.711.1
Total sugarsg4.23.7
Sodiummg381332
Saturated fatg0.90.8

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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Eggsvs.Greek yogurt

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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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