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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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AEgg, whole, dried, stabilized, glucose reduced100 g · USDA SR Legacy
vs.
BEgg, white, dried, stabilized, glucose reduced100 g · USDA SR Legacy
NutrientEgg, whole, dried, stabilized, glucose reducedEgg, white, dried, stabilized, glucose reduced
Calorieskcal615357
Proteing48.284.1
Carbohydrateg2.44.5
Fatg440.3
Fiberg00
Total sugarsg—0
Sodiummg5481,299
Saturated fatg13.20.1

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

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Lentilsvs.Chickpeas

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Quinoavs.Brown rice

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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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Salmonvs.Tuna

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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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