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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
ABeef, ribeye, steak, boneless, choice, raw100 g · USDA Foundation
vs.
BWhale, beluga, meat, raw (Alaska Native)100 g · USDA SR Legacy
NutrientBeef, ribeye, steak, boneless, choice, rawWhale, beluga, meat, raw (Alaska Native)
Calorieskcal260111
Proteing18.726.5
Carbohydrateg00
Fatg200.5
Fiberg—0
Total sugarsg—0
Sodiummg4378
Saturated fatg80.1

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

Common choices, clearly compared

Start with a familiar pair.

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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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