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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
ANuts, hazelnuts or filberts, raw100 g · USDA Foundation
vs.
BSeeds, sesame flour, low-fat100 g · USDA SR Legacy
NutrientNuts, hazelnuts or filberts, rawSeeds, sesame flour, low-fat
Calorieskcal602333
Proteing13.550.1
Carbohydrateg26.535.5
Fatg53.51.8
Fiberg8.4—
Total sugarsg——
Sodiummg039
Saturated fatg—0.2

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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Peanut buttervs.Almond butter

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Almondsvs.Walnuts

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Almondsvs.Cashews

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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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