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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
APie, pumpkin, commercially prepared100 g · USDA SR Legacy
vs.
NutrientPie, pumpkin, commercially preparedBuffalo, free range, top round steak, cooked (Shoshone Bannock)
Calorieskcal243146
Proteing3.932.5
Carbohydrateg34.80
Fatg9.81.8
Fiberg1.8—
Total sugarsg18.9—
Sodiummg23941
Saturated fatg20.6

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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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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