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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
AFlour, corn, yellow, fine meal, enriched100 g · USDA Foundation
vs.
BSpaghetti, protein-fortified, dry, enriched (n x 6.25)100 g · USDA SR Legacy
NutrientFlour, corn, yellow, fine meal, enrichedSpaghetti, protein-fortified, dry, enriched (n x 6.25)
Calorieskcal364374
Proteing6.221.8
Carbohydrateg80.865.7
Fatg1.72.2
Fiberg4.32.4
Total sugarsg1—
Sodiummg08
Saturated fatg—0.3

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

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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

See the portions and nutrient tradeoffs

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

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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

See the portions and nutrient tradeoffs

Oatsvs.Quinoa

See the portions and nutrient tradeoffs