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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
ARice, brown, long grain, unenriched, raw100 g · USDA Foundation
vs.
BSpaghetti, protein-fortified, dry, enriched (n x 6.25)100 g · USDA SR Legacy
NutrientRice, brown, long grain, unenriched, rawSpaghetti, protein-fortified, dry, enriched (n x 6.25)
Calorieskcal368374
Proteing7.321.8
Carbohydrateg76.765.7
Fatg3.32.2
Fiberg32.4
Total sugarsg——
Sodiummg08
Saturated fatg—0.3

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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Almondsvs.Cashews

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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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