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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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ASoy milk, unsweetened, plain, shelf stable100 g · USDA Foundation
vs.
BSoy protein concentrate, produced by acid wash100 g · USDA SR Legacy
NutrientSoy milk, unsweetened, plain, shelf stableSoy protein concentrate, produced by acid wash
Calorieskcal38328
Proteing3.563.6
Carbohydrateg1.325.4
Fatg2.10.5
Fiberg05.5
Total sugarsg0.620
Sodiummg34900
Saturated fatg0.30.1

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

Common choices, clearly compared

Start with a familiar pair.

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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