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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
ASugars, granulated100 g · USDA Foundation
vs.
BCocoa, dry powder, unsweetened100 g · USDA SR Legacy
NutrientSugars, granulatedCocoa, dry powder, unsweetened
Calorieskcal385228
Proteing019.6
Carbohydrateg99.657.9
Fatg0.313.7
Fiberg—37
Total sugarsg99.81.8
Sodiummg121
Saturated fatg—8.1

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

Common choices, clearly compared

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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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Eggsvs.Greek yogurt

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Black beansvs.Kidney beans

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Lentilsvs.Black beans

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Whole wheat breadvs.White bread

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