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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.
BSeal, bearded (Oogruk), meat, raw (Alaska Native)100 g · USDA SR Legacy
NutrientBeef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilledSeal, bearded (Oogruk), meat, raw (Alaska Native)
Calorieskcal291110
Proteing2726.7
Carbohydrateg00
Fatg20.30.4
Fiberg0—
Total sugarsg0—
Sodiummg71—
Saturated fatg7—

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

Common choices, clearly compared

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Greek yogurtvs.Cottage cheese

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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

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Chicken breastvs.Turkey breast

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Tofuvs.Tempeh

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Tofuvs.Chicken 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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Oatsvs.Quinoa

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