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.

ACereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal100 g · USDA SR Legacy

vs.

BCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular100 g · USDA SR Legacy

Nutrient	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular
Calorieskcal	443	366
Proteing	4.9	31.4
Carbohydrateg	79.9	49.4
Fatg	11.5	9.6
Fiberg	4.7	11.9
Total sugarsg	35.4	7.1
Sodiummg	462	6
Saturated fatg	1.7	1.7

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

Common choices, clearly compared

Start with a familiar pair.

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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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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey 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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See the portions and nutrient tradeoffs