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.

AFlour, 00100 g · USDA Foundation

vs.

BWheat germ, crude100 g · USDA SR Legacy

Nutrient	Flour, 00	Wheat germ, crude
Calorieskcal	366	360
Proteing	11.4	23.2
Carbohydrateg	74.4	51.8
Fatg	1.5	9.7
Fiberg	2.7	13.2
Total sugarsg	—	—
Sodiummg	0	12
Saturated fatg	—	1.7

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

Common choices, clearly compared

Start with a familiar pair.

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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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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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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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See the portions and nutrient tradeoffs