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.

ACereals ready-to-eat, MALT-O-MEAL, COCO-ROOS100 g · USDA SR Legacy

vs.

BCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ100 g · USDA SR Legacy

Nutrient	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ
Calorieskcal	389	372
Proteing	3.4	26.6
Carbohydrateg	86.8	58.1
Fatg	4.6	7.8
Fiberg	3.3	10.2
Total sugarsg	48.1	21.4
Sodiummg	350	11
Saturated fatg	2.6	1.4

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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See the portions and nutrient tradeoffs

Blueberriesvs.Strawberries

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Broccolivs.Spinach

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Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

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See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

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

See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs