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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.

Choose a fair basis
vs.
BBread, multi-grain, toasted (includes whole-grain)100 g · USDA SR Legacy
NutrientBread, paratha, whole wheat, commercially prepared, frozenBread, multi-grain, toasted (includes whole-grain)
Calorieskcal326288
Proteing6.414.5
Carbohydrateg45.447.1
Fatg13.24.6
Fiberg9.68.1
Total sugarsg4.26.9
Sodiummg452414
Saturated fatg5.80.9

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

See the portions and nutrient tradeoffs

Lentilsvs.Chickpeas

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Quinoavs.Brown rice

See the portions and nutrient tradeoffs

Quinoavs.White rice

See the portions and nutrient tradeoffs

Brown ricevs.White rice

See the portions and nutrient tradeoffs

Peanut buttervs.Almond butter

See the portions and nutrient tradeoffs

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

See the portions and nutrient tradeoffs

Broccolivs.Spinach

See the portions and nutrient tradeoffs

Spinachvs.Kale

See the portions and nutrient tradeoffs

Sweet potatovs.Potato

See the portions and nutrient tradeoffs

Chicken breastvs.Turkey breast

See the portions and nutrient tradeoffs

Salmonvs.Tuna

See the portions and nutrient tradeoffs

Tofuvs.Tempeh

See the portions and nutrient tradeoffs

Tofuvs.Chicken breast

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Eggsvs.Greek yogurt

See the portions and nutrient tradeoffs

Black beansvs.Kidney beans

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Lentilsvs.Black beans

See the portions and nutrient tradeoffs

Chickpeasvs.Black beans

See the portions and nutrient tradeoffs

Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs