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, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed100 g · USDA SR Legacy

vs.

BBuffalo, free range, top round steak, raw (Shoshone Bannock)100 g · USDA SR Legacy

Nutrient	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed	Buffalo, free range, top round steak, raw (Shoshone Bannock)
Calorieskcal	66	97
Proteing	1.4	21.4
Carbohydrateg	6.8	0
Fatg	3.7	1.3
Fiberg	0	—
Total sugarsg	6.8	—
Sodiummg	16	43
Saturated fatg	1.2	0.4

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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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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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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See the portions and nutrient tradeoffs