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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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APeanuts, all types, dry-roasted, with salt100 g · USDA SR Legacy
vs.
BSoy protein isolate, potassium type100 g · USDA SR Legacy
NutrientPeanuts, all types, dry-roasted, with saltSoy protein isolate, potassium type
Calorieskcal587321
Proteing24.488.3
Carbohydrateg21.32.6
Fatg49.70.5
Fiberg8.40
Total sugarsg4.90
Sodiummg41050
Saturated fatg7.70.1

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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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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Blueberriesvs.Strawberries

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Broccolivs.Spinach

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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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