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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
ACake, fruitcake, commercially prepared100 g · USDA SR Legacy
vs.
NutrientCake, fruitcake, commercially preparedGelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium
Calorieskcal324345
Proteing2.955.3
Carbohydrateg61.633.3
Fatg9.10
Fiberg3.70
Total sugarsg27.4—
Sodiummg101158
Saturated fatg10

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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