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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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AFlour, wheat, all-purpose, enriched, bleached100 g · USDA Foundation
vs.
BOat bran, cooked100 g · USDA SR Legacy
NutrientFlour, wheat, all-purpose, enriched, bleachedOat bran, cooked
Calorieskcal36640
Proteing10.93.2
Carbohydrateg77.311.4
Fatg1.50.9
Fiberg—2.6
Total sugarsg——
Sodiummg21
Saturated fatg—0.2

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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