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Compare Food Nutrition Facts

58 side-by-side comparisons of foods people actually weigh against each other.

Each comparison shows calories, protein, carbs, fat, vitamins and minerals per 100g, taken from the foods' USDA FoodData Central records.

All Comparisons

White rice vs quinoa Rice vs pasta Rice vs potato Sweet potato vs potato Lentils vs quinoa White bread vs whole wheat bread Almonds vs walnuts Almonds vs cashews Almonds vs peanuts Walnuts vs pecans Chia seeds vs flaxseed Pumpkin seeds vs sunflower seeds Chicken breast vs chicken thigh Chicken breast vs turkey breast Chicken breast vs salmon Chicken breast vs tofu Chicken breast vs sirloin steak Chicken breast vs pork tenderloin Lean ground beef vs ground turkey 70/30 vs 93/7 ground beef Salmon vs tuna Atlantic salmon vs pink salmon Light tuna vs white (albacore) tuna Tuna in oil vs tuna in water Egg white vs whole egg Boiled egg vs fried egg Firm tofu vs regular tofu Tofu vs edamame Greek yogurt vs regular yogurt Greek yogurt vs cottage cheese Cottage cheese vs ricotta Mozzarella vs cheddar Parmesan vs cheddar Whole milk vs 2% milk 2% milk vs skim milk Cow's milk vs soy milk Soy milk vs almond milk Butter vs margarine Butter vs ghee Olive oil vs canola oil Olive oil vs avocado oil Olive oil vs butter Broccoli vs cauliflower Spinach vs kale Broccoli vs Brussels sprouts Butternut squash vs sweet potato Iceberg vs green leaf lettuce California (Hass) vs Florida avocado Mango vs pineapple Orange vs mango Brown sugar vs turbinado sugar Maple syrup vs brown sugar Regular vs reduced-fat peanut butter Strawberries vs cherries Apples vs bananas Pears vs bananas Carrots vs cucumber Cod liver oil vs sardine oil

Why Compare Food Nutrition?

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Make Better Choices

See which food has more protein, fewer calories, or better macros for your diet goals.

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Hit Your Targets

Find foods that fit your calorie budget or help you meet protein, carb, or fat goals.

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Learn & Discover

Discover surprising nutrition differences and find healthier alternatives to your favorite foods.