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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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vs.
NutrientKellogg's Cheez It Crackers Cheddar Sour Cream And Onion 2.2ozCheerios Protein Cookies 'N Cream Breakfast Cereal Family Size
Calorieskcal500405
Proteing6.721.6
Carbohydrateg63.364.9
Fatg26.76.8
Fiberg3.35.4
Total sugarsg3.329.7
Sodiummg733568
Saturated fatg50

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

Common choices, clearly compared

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Greek yogurtvs.Cottage cheese

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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

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