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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
AFish, cod, Atlantic, dried and salted100 g · USDA SR Legacy
vs.
BCod, Pacific or Alaskan, frozen, wild caught100 g · USDA Foundation
NutrientFish, cod, Atlantic, dried and saltedCod, Pacific or Alaskan, frozen, wild caught
Calorieskcal29061
Proteing62.814.2
Carbohydrateg00.5
Fatg2.40.2
Fiberg0—
Total sugarsg0—
Sodiummg7,027354
Saturated fatg0.5—

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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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

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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

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Chickpeasvs.Black beans

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Whole wheat breadvs.White bread

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Oatsvs.Quinoa

See the portions and nutrient tradeoffs