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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
vs.
NutrientGoldfish Crisps Barbecue Flavored Baked Chip Crackers, 6.25 Oz BagCheerios Protein Cookies 'N Cream Breakfast Cereal Large Size
Calorieskcal467405
Proteing6.721.6
Carbohydrateg66.764.9
Fatg206.8
Fiberg3.35.4
Total sugarsg1029.7
Sodiummg867568
Saturated fatg3.30

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

See the portions and nutrient tradeoffs

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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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

See the portions and nutrient tradeoffs