PlateRatioSearch
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
AMilk, dry, whole, without added vitamin D100 g · USDA SR Legacy
vs.
BMilk, dry, nonfat, calcium reduced100 g · USDA SR Legacy
NutrientMilk, dry, whole, without added vitamin DMilk, dry, nonfat, calcium reduced
Calorieskcal496354
Proteing26.335.5
Carbohydrateg38.451.8
Fatg26.70.2
Fiberg00
Total sugarsg38.4—
Sodiummg3712,280
Saturated fatg16.70.1

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.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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