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 Flavor Blasted Crackers, Cheddar Jack'd Snack Pack, 0.9 oz, 9-CT Multi-Pack Tray100 g · Manufacturer label

vs.

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

Nutrient	Goldfish Flavor Blasted Crackers, Cheddar Jack'd Snack Pack, 0.9 oz, 9-CT Multi-Pack Tray	Cheerios Protein Cookies 'N Cream Breakfast Cereal Family Size
Calorieskcal	462	405
Proteing	11.5	21.6
Carbohydrateg	69.2	64.9
Fatg	15.4	6.8
Fiberg	3.8	5.4
Total sugarsg	3.9	29.7
Sodiummg	846	568
Saturated fatg	3.9	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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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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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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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