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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.
BWhale, beluga, meat, raw (Alaska Native)100 g · USDA SR Legacy
NutrientBeef, New Zealand, imported, oyster blade, separable lean and fat, rawWhale, beluga, meat, raw (Alaska Native)
Calorieskcal178111
Proteing21.326.5
Carbohydrateg00
Fatg10.30.5
Fiberg00
Total sugarsg00
Sodiummg5778
Saturated fatg3.80.1

Values change with the amount you choose. A dash means the nutrient was not reported.

Common choices, clearly compared

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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

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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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