PlateRatioSearch
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
ACorn flour, masa harina, white or yellow, dry, raw100 g · USDA Foundation
vs.
BWheat bran, crude100 g · USDA SR Legacy
NutrientCorn flour, masa harina, white or yellow, dry, rawWheat bran, crude
Calorieskcal366216
Proteing7.615.6
Carbohydrateg76.764.5
Fatg4.34.3
Fiberg742.8
Total sugarsg—0.4
Sodiummg32
Saturated fatg—0.6

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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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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