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.

AInfant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA100 g · USDA SR Legacy

vs.

BSea cucumber, yane (Alaska Native)100 g · USDA SR Legacy

Nutrient	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA	Sea cucumber, yane (Alaska Native)
Calorieskcal	68	56
Proteing	1.8	13
Carbohydrateg	7.2	0
Fatg	3.5	0.4
Fiberg	0	—
Total sugarsg	7	—
Sodiummg	31	—
Saturated fatg	1.5	—

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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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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See the portions and nutrient tradeoffs

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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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

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs