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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, seatrout, mixed species, cooked, dry heat100 g · USDA SR Legacy
vs.
BCod, Pacific or Alaskan, frozen, wild caught100 g · USDA Foundation
NutrientFish, seatrout, mixed species, cooked, dry heatCod, Pacific or Alaskan, frozen, wild caught
Calorieskcal13361
Proteing21.514.2
Carbohydrateg00.5
Fatg4.60.2
Fiberg0—
Total sugarsg——
Sodiummg74354
Saturated fatg1.3—

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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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

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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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

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