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.

AGoldfish Marvel Studios Black Panther: Wakanda Forever Cheddar Crackers, Snack Crackers, 6.6 oz bag100 g · Manufacturer label

vs.

BCheerios Protein Cookies 'N Cream Breakfast Cereal Large Size100 g · Manufacturer label

Nutrient	Goldfish Marvel Studios Black Panther: Wakanda Forever Cheddar Crackers, Snack Crackers, 6.6 oz bag	Cheerios Protein Cookies 'N Cream Breakfast Cereal Large Size
Calorieskcal	467	405
Proteing	10	21.6
Carbohydrateg	70	64.9
Fatg	16.7	6.8
Fiberg	3.3	5.4
Total sugarsg	0	29.7
Sodiummg	733	568
Saturated fatg	3.3	0

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

Common choices, clearly compared

Start with a familiar pair.

Greek yogurtvs.Cottage cheese

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Lentilsvs.Chickpeas

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Quinoavs.Brown rice

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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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See the portions and nutrient tradeoffs

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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See the portions and nutrient tradeoffs

See the portions and nutrient tradeoffs

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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See the portions and nutrient tradeoffs