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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, gluten-free, white, made with tapioca starch and brown rice flourBread, multi-grain, toasted (includes whole-grain)
Calorieskcal298288
Proteing5.414.5
Carbohydrateg51.247.1
Fatg84.6
Fiberg5.58.1
Total sugarsg11.36.9
Sodiummg515414
Saturated fatg0.60.9

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

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Lentilsvs.Chickpeas

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Quinoavs.Brown rice

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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

See the portions and nutrient tradeoffs

Spinachvs.Kale

See the portions and nutrient tradeoffs

Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

See the portions and nutrient tradeoffs

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

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