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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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AChicken, breast, boneless, skinless, raw100 g · USDA Foundation
vs.
BCottage cheese100 g · USDA Foundation
NutrientChicken, breast, boneless, skinless, rawCottage cheese
Calorieskcal11284
Proteing22.511
Carbohydrateg04.3
Fatg1.92.3
Fiberg——
Total sugarsg—4.1
Sodiummg66321
Saturated fatg0.31.3

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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Brown ricevs.White rice

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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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Whole wheat breadvs.White bread

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Oatsvs.Quinoa

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