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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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ACorn, sweet, yellow and white kernels, fresh, raw100 g · USDA Foundation
vs.
BAlfalfa seeds, sprouted, raw100 g · USDA SR Legacy
NutrientCorn, sweet, yellow and white kernels, fresh, rawAlfalfa seeds, sprouted, raw
Calorieskcal7323
Proteing2.84
Carbohydrateg14.72.1
Fatg1.60.7
Fiberg2.41.9
Total sugarsg7.40.2
Sodiummg06
Saturated fatg—0.1

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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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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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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