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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.

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vs.
NutrientMuffins, blueberry, prepared from recipe, made with low fat (2%) milkMilk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
Calorieskcal28534
Proteing6.53.4
Carbohydrateg40.74.9
Fatg10.80.1
Fiberg——
Total sugarsg—5.1
Sodiummg44141
Saturated fatg20

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

Common choices, clearly compared

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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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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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