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.

AFish, smelt, rainbow, raw100 g · USDA SR Legacy

vs.

BCod, Pacific or Alaskan, frozen, wild caught100 g · USDA Foundation

Nutrient	Fish, smelt, rainbow, raw	Cod, Pacific or Alaskan, frozen, wild caught
Calorieskcal	97	61
Proteing	17.6	14.2
Carbohydrateg	0	0.5
Fatg	2.4	0.2
Fiberg	0	—
Total sugarsg	0	—
Sodiummg	60	354
Saturated fatg	0.5	—

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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See the portions and nutrient tradeoffs

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