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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
vs.
NutrientCereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dryCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular
Calorieskcal355366
Proteing10.731.4
Carbohydrateg71.149.4
Fatg4.79.6
Fiberg4.211.9
Total sugarsg2.77.1
Sodiummg1,9306
Saturated fatg1.11.7

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

Common choices, clearly compared

Start with a familiar pair.

Greek yogurtvs.Cottage cheese

See the portions and nutrient tradeoffs

Lentilsvs.Chickpeas

See the portions and nutrient tradeoffs

Quinoavs.Brown rice

See the portions and nutrient tradeoffs

Quinoavs.White rice

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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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Bananavs.Apple

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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Spinachvs.Kale

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Sweet potatovs.Potato

See the portions and nutrient tradeoffs

Chicken breastvs.Turkey breast

See the portions and nutrient tradeoffs

Salmonvs.Tuna

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Tofuvs.Tempeh

See the portions and nutrient tradeoffs

Tofuvs.Chicken breast

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Eggsvs.Greek yogurt

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Black beansvs.Kidney beans

See the portions and nutrient tradeoffs

Lentilsvs.Black beans

See the portions and nutrient tradeoffs

Chickpeasvs.Black beans

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Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs