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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
AMilk, whole, 3.25% milkfat, with added vitamin D100 g · USDA Foundation
vs.
NutrientMilk, whole, 3.25% milkfat, with added vitamin DMilk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
Calorieskcal6034
Proteing3.33.4
Carbohydrateg4.64.9
Fatg3.20.1
Fiberg——
Total sugarsg4.85.1
Sodiummg3841
Saturated fatg1.90

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

See the portions and nutrient tradeoffs

Sweet potatovs.Potato

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Chicken breastvs.Turkey breast

See the portions and nutrient tradeoffs

Salmonvs.Tuna

See the portions and nutrient tradeoffs

Tofuvs.Tempeh

See the portions and nutrient tradeoffs

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

See the portions and nutrient tradeoffs

Chickpeasvs.Black beans

See the portions and nutrient tradeoffs

Whole wheat breadvs.White bread

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs