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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.
BWheat germ, crude100 g · USDA SR Legacy
NutrientCereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without saltWheat germ, crude
Calorieskcal71360
Proteing2.523.2
Carbohydrateg1251.8
Fatg1.59.7
Fiberg1.713.2
Total sugarsg0.3—
Sodiummg412
Saturated fatg0.31.7

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

Common choices, clearly compared

Start with a familiar pair.

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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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Blueberriesvs.Strawberries

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Spinachvs.Kale

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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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