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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
AEgg, yolk, raw, frozen, pasteurized100 g · USDA Foundation
vs.
BEgg, white, raw, fresh100 g · USDA SR Legacy
NutrientEgg, yolk, raw, frozen, pasteurizedEgg, white, raw, fresh
Calorieskcal29652
Proteing15.610.9
Carbohydrateg0.60.7
Fatg25.10.2
Fiberg—0
Total sugarsg—0.7
Sodiummg66166
Saturated fatg—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.

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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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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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