Nutrient Comparisons of Similar Foods

Apr 2, 2025

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Introduction
Whether you want to swap one ingredient for another based on what you have on hand, or to make something healthier, it is helpful to know how your substitution will impact the overall nutrition of your dish. Below, I've outlined nutritional comparisons of similar foods, all based on 100 g.



Comparisons



Bananas vs Applesauce
Nutrient Banana Applesauce
(Unsweetened)
Calories 89 42
Protein 1.1 g 0.2 g
Net Carbs 20.2 g 10.2 g
Sugar 12.2 g 9.4 g
Fiber 2.6 g 1.1 g
Vitamin C 8.7 mg
(10%10 % of Daily Value (90 mg)) 		1.0 mg
(1%1 % of Daily Value (90 mg))
Potassium 358 mg
(8%8 % of Daily Value (4700 mg)) 		74 mg
(2%2 % of Daily Value (4700 mg))


Sweet Potato vs Pumpkin vs Butternut Squash Purees
Nutrient Sweet
Potato		 Pumpkin Butternut
Squash
Calories 90 51 40
Protein 2.0 g 1.1 g 0.9 g
Net Carbs 17.4 g 6.3 g 7.3 g
Sugar 6.5 g 2.9 g 2.0 g
Fiber 3.3 g 0.5 g 3.2 g
Vitamin A 961.0 mcg
(107%107 % of Daily Value (900 mcg)) 		433.0 mcg
(48%48 % of Daily Value (900 mcg)) 		558.0 mcg
(62%62 % of Daily Value (900 mcg))
Potassium 475 mg
(10%10 % of Daily Value (4700 mg)) 		354 mg
(8%8 % of Daily Value (4700 mg)) 		284 mg
(6%6 % of Daily Value (4700 mg))


Honey vs Maple Syrup vs Sugar Free Syrup
Nutrient Honey Maple
Syrup		 Sugar
Free
Syrup
Calories 305 260 12
Net Carbs 82.2 g 67.1 g 0.0 g
Added Sugar 82.1 g 60.5 g 0.0 g
Sugar Alcohol 0.0 g 0.0 g 55.6 g


Butter vs Olive Oil vs Coconut Oil
Nutrient Butter Olive
Oil		 Coconut
Oil
Calories 717 887 893
Fat 81.1 g 100.0 g 99.1 g
Saturated Fat 50.5 g 13.8 g 82.5 g
Monounsaturated Fat 23.4 g 73.0 g 6.3 g
Polyunsaturated Fat 3.0 g 10.5 g 1.7 g


White vs Whole Wheat vs Oat vs Almond vs Coconut Flour
Nutrient White
Flour		 Whole
Wheat
Flour		 Oat
Flour		 Almond
Flour		 Coconut
Flour
Calories 364 340 370 593 400
Protein 10.3 g 13.2 g 13.7 g 21.4 g 20.0 g
Fat 1.0 g 2.5 g 6.9 g 52.5 g 13.3 g
Net Carbs 73.6 g 61.3 g 58.8 g 8.7 g 26.7 g
Sugar 0.3 g 0.4 g 1.4 g 4.6 g 20.0 g
Fiber 2.7 g 10.7 g 9.4 g 9.9 g 33.3 g
Iron 1.17 mg
(6%6 % of Daily Value (18 mg)) 		3.6 mg
(20%20 % of Daily Value (18 mg)) 		4.66 mg
(26%26 % of Daily Value (18 mg)) 		3.29 mg
(18%18 % of Daily Value (18 mg)) 		12.0 mg
(67%67 % of Daily Value (18 mg))


White vs Brown Rice vs Quinoa vs Couscous
Nutrient White
Rice		 Brown
Rice		 Quinoa Couscous
Calories 360 367 368 376
Protein 6.6 g 7.5 g 14.1 g 12.8 g
Fat 0.6 g 3.2 g 6.1 g 0.6 g
Net Carbs 79.3 g 72.7 g 57.2 g 72.4 g
Sugar 0.0 g 0.7 g 0.0 g 0.0 g
Fiber 0.0 g 3.6 g 7.0 g 5.0 g
Iron 0.8 mg
(4%4 % of Daily Value (18 mg)) 		1.29 mg
(7%7 % of Daily Value (18 mg)) 		4.57 mg
(25%25 % of Daily Value (18 mg)) 		1.08 mg
(6%6 % of Daily Value (18 mg))


White vs Whole Wheat vs Red Lentil Pasta vs Zoodles vs Spaghetti Squash vs Shirataki Noodles
Nutrient White
Pasta		 Whole
Wheat
Pasta		 Red
Lentil
Pasta		 Zoodles Spaghetti
Squash		 Shirataki
Noodles
Calories 371 352 321 17 31 6
Protein 13.0 g 13.9 g 21.5 g 1.2 g 0.6 g 0.0 g
Fat 1.5 g 2.9 g 1.9 g 0.3 g 0.6 g 0.0 g
Net Carbs 71.5 g 64.2 g 46.9 g 2.1 g 5.4 g 0.0 g
Sugar 2.7 g 2.7 g 0.0 g 2.5 g 2.8 g 0.0 g
Fiber 3.2 g 9.2 g 9.7 g 1.0 g 1.5 g 3.5 g
Iron 1.3 mg
(7%7 % of Daily Value (18 mg)) 		3.62 mg
(20%20 % of Daily Value (18 mg)) 		6.62 mg
(37%37 % of Daily Value (18 mg)) 		0.37 mg
(2%2 % of Daily Value (18 mg)) 		0.31 mg
(2%2 % of Daily Value (18 mg)) 		1.18 mg
(7%7 % of Daily Value (18 mg))


Black vs Kidney vs Pinto vs Navy Beans vs Chickpeas vs Red Lentils
Nutrient Black
Beans		 Kidney
Beans		 Pinto
Beans		 Navy
Beans		 Chickpeas Red
Lentils
Calories 341 337 347 337 378 358
Protein 21.6 g 22.5 g 21.4 g 22.3 g 20.5 g 23.9 g
Fat 1.4 g 1.1 g 1.2 g 1.5 g 6.0 g 2.2 g
Net Carbs 46.9 g 46.1 g 47.1 g 45.5 g 50.8 g 52.3 g
Sugar 2.1 g 2.1 g 2.1 g 3.9 g 10.7 g 0.0 g
Fiber 15.5 g 15.2 g 15.5 g 15.3 g 12.2 g 10.8 g
Vitamin B9 444.0 mcg
(111%111 % of Daily Value (400 mcg)) 		394.0 mcg
(98%98 % of Daily Value (400 mcg)) 		525.0 mcg
(131%131 % of Daily Value (400 mcg)) 		364.0 mcg
(91%91 % of Daily Value (400 mcg)) 		557.0 mcg
(139%139 % of Daily Value (400 mcg)) 		204.0 mcg
(51%51 % of Daily Value (400 mcg))
Iron 5.02 mg
(28%28 % of Daily Value (18 mg)) 		6.69 mg
(37%37 % of Daily Value (18 mg)) 		5.07 mg
(28%28 % of Daily Value (18 mg)) 		5.49 mg
(30%30 % of Daily Value (18 mg)) 		4.31 mg
(24%24 % of Daily Value (18 mg)) 		7.39 mg
(41%41 % of Daily Value (18 mg))
Magnesium 171 mg
(41%41 % of Daily Value (420 mg)) 		138 mg
(33%33 % of Daily Value (420 mg)) 		176 mg
(42%42 % of Daily Value (420 mg)) 		175 mg
(42%42 % of Daily Value (420 mg)) 		79 mg
(19%19 % of Daily Value (420 mg)) 		59 mg
(14%14 % of Daily Value (420 mg))


Greek Yogurt vs Cottage Cheese vs Coconut Yogurt
Nutrient Greek
Yogurt
(Plain
Nonfat)		 Cottage
Cheese
(Nonfat)		 Coconut
Yogurt
(Vanilla
Sweetened)
Calories 59 72 157
Protein 10.3 g 10.3 g 0.8 g
Fat 0.4 g 0.3 g 8.6 g
Net Carbs 3.6 g 6.7 g 19.5 g
Sugar 3.2 g 1.9 g 18.1 g
Vitamin B12 0.75 mcg
(31%31 % of Daily Value (2.4 mcg)) 		0.46 mcg
(19%19 % of Daily Value (2.4 mcg)) 		1.4 mcg
(58%58 % of Daily Value (2.4 mcg))
Calcium 110 mg
(8%8 % of Daily Value (1300 mg)) 		86 mg
(7%7 % of Daily Value (1300 mg)) 		417 mg
(32%32 % of Daily Value (1300 mg))
Sodium 36 mg
(2%2 % of Daily Value (2300 mg)) 		372 mg
(16%16 % of Daily Value (2300 mg)) 		51 mg
(2%2 % of Daily Value (2300 mg))


Mayo vs Light Mayo Sour Cream vs Greek Yogurt
Nutrient Mayonnaise Light
Mayo		 Sour
Cream		 Greek
Yogurt
(Plain
Nonfat)
Calories 680 238 196 59
Protein 1.0 g 0.4 g 3.1 g 10.3 g
Fat 74.9 g 22.2 g 18.0 g 0.4 g
Net Carbs 0.6 g 9.2 g 5.6 g 3.6 g
Sugar 0.6 g 3.6 g 3.4 g 3.2 g


Cream Cheese vs Ricotta vs Cottage Cheese
Nutrient Greek
Yogurt
(Plain
Nonfat)		 Cottage
Cheese
(Nonfat)		 Coconut
Yogurt
(Vanilla
Sweetened)
Calories 59 72 157
Protein 10.3 g 10.3 g 0.8 g
Fat 0.4 g 0.3 g 8.6 g
Net Carbs 3.6 g 6.7 g 19.5 g
Sugar 3.2 g 1.9 g 18.1 g
Vitamin B12 0.75 mcg
(31%31 % of Daily Value (2.4 mcg)) 		0.46 mcg
(19%19 % of Daily Value (2.4 mcg)) 		1.4 mcg
(58%58 % of Daily Value (2.4 mcg))
Calcium 110 mg
(8%8 % of Daily Value (1300 mg)) 		86 mg
(7%7 % of Daily Value (1300 mg)) 		417 mg
(32%32 % of Daily Value (1300 mg))
Sodium 36 mg
(2%2 % of Daily Value (2300 mg)) 		372 mg
(16%16 % of Daily Value (2300 mg)) 		51 mg
(2%2 % of Daily Value (2300 mg))


Whole vs Skim vs Almond vs Coconut Milk
Nutrient Whole
Milk		 Skim
Milk		 Almond
Milk
(Unsweetened)		 Coconut
Milk
Calories 61 34 15 171
Protein 3.2 g 3.4 g 0.4 g 1.7 g
Fat 3.3 g 0.1 g 1.0 g 17.7 g
Net Carbs 4.8 g 5.0 g 1.1 g 2.5 g
Sugar 5.1 g 5.1 g 0.8 g 2.5 g
Vitamin D 1.3 mcg
(6%6 % of Daily Value (20 mcg)) 		1.2 mcg
(6%6 % of Daily Value (20 mcg)) 		1.0 mcg
(5%5 % of Daily Value (20 mcg)) 		0.0 mcg
(0%0 % of Daily Value (20 mcg))
Calcium 113 mg
(9%9 % of Daily Value (1300 mg)) 		122 mg
(9%9 % of Daily Value (1300 mg)) 		184 mg
(14%14 % of Daily Value (1300 mg)) 		12 mg
(1%1 % of Daily Value (1300 mg))


Heavy Cream vs Evaporated Milk
Nutrient Heavy
Cream		 Evaporated
Milk
(Whole
Milk)		 Evaporated
Milk
(Fat
Free)
Calories 340 134 78
Protein 2.8 g 6.8 g 7.6 g
Fat 36.1 g 7.6 g 0.2 g
Net Carbs 2.8 g 10.0 g 11.4 g
Sugar 2.9 g 0.0 g 11.4 g
Vitamin D 1.6 mcg
(8%8 % of Daily Value (20 mcg)) 		0.0 mcg
(0%0 % of Daily Value (20 mcg)) 		2.0 mcg
(10%10 % of Daily Value (20 mcg))
Calcium 66 mg
(5%5 % of Daily Value (1300 mg)) 		261 mg
(20%20 % of Daily Value (1300 mg)) 		290 mg
(22%22 % of Daily Value (1300 mg))


Mozzarella vs Cheddar vs Parmesan vs Feta Cheese
Nutrient Mozzarella
(Low
Moisture
Part
Skim)		 Cheddar Parmesan Feta
Calories 299 403 427 265
Protein 22.2 g 22.9 g 29.6 g 14.2 g
Fat 22.1 g 33.3 g 28.0 g 21.5 g
Net Carbs 2.4 g 3.4 g 12.4 g 3.9 g
Sugar 0.0 g 0.5 g 0.1 g 0.0 g
Calcium 505 mg
(39%39 % of Daily Value (1300 mg)) 		710 mg
(55%55 % of Daily Value (1300 mg)) 		880 mg
(68%68 % of Daily Value (1300 mg)) 		493 mg
(38%38 % of Daily Value (1300 mg))
Sodium 486 mg
(21%21 % of Daily Value (2300 mg)) 		653 mg
(28%28 % of Daily Value (2300 mg)) 		1747 mg
(76%76 % of Daily Value (2300 mg)) 		1139 mg
(50%50 % of Daily Value (2300 mg))


Whey vs Casein vs Powdered Peanut Butter
Nutrient Whey
Protein
Powder		 Casein
Protein
Powder		 Powdered
Peanut
Butter
Calories 363 343 433
Protein 75.8 g 80.0 g 56.3 g
Fat 6.1 g 0.0 g 12.5 g
Net Carbs 3.0 g 3.3 g 15.5 g
Sugar 3.0 g 3.3 g 6.3 g
Fiber 0.0 g 0.0 g 15.8 g
Calcium 547 mg
(42%42 % of Daily Value (1300 mg)) 		1813 mg
(139%139 % of Daily Value (1300 mg)) 		133 mg
(10%10 % of Daily Value (1300 mg))


Apple vs Pear vs Orange vs Banana vs Peach
Nutrient Apple Pear Orange Banana Peach
Calories 57 63 49 89 42
Protein 0.3 g 0.4 g 0.9 g 1.1 g 0.9 g
Net Carbs 11.4 g 11.9 g 10.3 g 20.2 g 8.6 g
Sugar 10.4 g 9.7 g 8.5 g 12.2 g 8.4 g
Fiber 2.3 g 3.1 g 2.2 g 2.6 g 1.5 g
Vitamin C 1.4 mg
(1%1 % of Daily Value (90 mg)) 		4.4 mg
(5%5 % of Daily Value (90 mg)) 		59.1 mg
(66%66 % of Daily Value (90 mg)) 		8.7 mg
(10%10 % of Daily Value (90 mg)) 		4.1 mg
(5%5 % of Daily Value (90 mg))
Potassium 108 mg
(2%2 % of Daily Value (4700 mg)) 		101 mg
(2%2 % of Daily Value (4700 mg)) 		166 mg
(4%4 % of Daily Value (4700 mg)) 		358 mg
(8%8 % of Daily Value (4700 mg)) 		122 mg
(3%3 % of Daily Value (4700 mg))


Blueberries vs Strawberries vs Raspberries vs Blackberries
Nutrient Blueberries Strawberries Raspberries Blackberries
Calories 57 32 52 43
Protein 0.7 g 0.7 g 1.2 g 1.4 g
Net Carbs 12.1 g 5.7 g 5.4 g 4.3 g
Sugar 10.0 g 4.9 g 4.4 g 4.9 g
Fiber 2.4 g 2.0 g 6.5 g 5.3 g


Watermelon vs Honeydew vs Cantaloupe
Nutrient Watermelon Honeydew Cantaloupe
Calories 30 36 34
Protein 0.6 g 0.5 g 0.8 g
Net Carbs 7.2 g 8.3 g 7.3 g
Sugar 6.2 g 8.1 g 7.9 g
Fiber 0.4 g 0.8 g 0.9 g
Vitamin C 8.1 mg
(9%9 % of Daily Value (90 mg)) 		18.0 mg
(20%20 % of Daily Value (90 mg)) 		36.7 mg
(41%41 % of Daily Value (90 mg))


Raisins vs Dates vs Figs
Nutrient Raisins Dates Figs
(Dried)
Calories 299 282 249
Protein 3.3 g 2.5 g 3.3 g
Net Carbs 74.8 g 67.0 g 54.1 g
Sugar 65.2 g 63.4 g 47.9 g
Fiber 4.5 g 8.0 g 9.8 g
Iron 1.79 mg
(10%10 % of Daily Value (18 mg)) 		1.02 mg
(6%6 % of Daily Value (18 mg)) 		2.03 mg
(11%11 % of Daily Value (18 mg))


Peppers vs Onions vs Carrots vs Mushrooms
Nutrient Peppers
(Bell)		 Onions Carrots Mushrooms
(White)
Calories 26 40 41 22
Protein 1.0 g 1.1 g 0.9 g 3.1 g
Net Carbs 3.9 g 7.6 g 6.8 g 2.3 g
Sugar 4.2 g 4.2 g 4.7 g 2.0 g
Fiber 2.1 g 1.7 g 2.8 g 1.0 g
Vitamin A 157.0 mcg
(17%17 % of Daily Value (900 mcg)) 		0.0 mcg
(0%0 % of Daily Value (900 mcg)) 		835.0 mcg
(93%93 % of Daily Value (900 mcg)) 		0.0 mcg
(0%0 % of Daily Value (900 mcg))
Vitamin C 127.7 mg
(142%142 % of Daily Value (90 mg)) 		7.4 mg
(8%8 % of Daily Value (90 mg)) 		5.9 mg
(7%7 % of Daily Value (90 mg)) 		2.1 mg
(2%2 % of Daily Value (90 mg))


Yellow Squash vs Zucchini vs Eggplant
Nutrient Yellow
Squash		 Zucchini Eggplant
Calories 19 17 25
Protein 1.0 g 1.2 g 1.0 g
Net Carbs 2.9 g 2.1 g 2.9 g
Sugar 2.9 g 2.5 g 3.5 g
Vitamin C 19.3 mg
(21%21 % of Daily Value (90 mg)) 		17.9 mg
(20%20 % of Daily Value (90 mg)) 		2.2 mg
(2%2 % of Daily Value (90 mg))


Potatoes vs Sweet Potatoes vs Plantains vs Butternut Squash vs Acorn Squash
Nutrient Potatoes Sweet
Potatoes		 Plantains Butternut
Squash		 Acorn
Squash
Calories 77 86 122 45 40
Protein 2.1 g 1.6 g 1.3 g 1.0 g 0.8 g
Net Carbs 15.4 g 17.1 g 30.2 g 9.7 g 8.9 g
Sugar 0.8 g 4.2 g 17.5 g 2.2 g 0.0 g
Fiber 2.1 g 3.0 g 1.7 g 2.0 g 1.5 g
Vitamin A 0.0 mcg
(0%0 % of Daily Value (900 mcg)) 		709.0 mcg
(79%79 % of Daily Value (900 mcg)) 		56.0 mcg
(6%6 % of Daily Value (900 mcg)) 		532.0 mcg
(59%59 % of Daily Value (900 mcg)) 		18.0 mcg
(2%2 % of Daily Value (900 mcg))
Vitamin C 19.7 mg
(22%22 % of Daily Value (90 mg)) 		2.4 mg
(3%3 % of Daily Value (90 mg)) 		18.4 mg
(20%20 % of Daily Value (90 mg)) 		21.0 mg
(23%23 % of Daily Value (90 mg)) 		11.0 mg
(12%12 % of Daily Value (90 mg))
Potassium 425 mg
(9%9 % of Daily Value (4700 mg)) 		337 mg
(7%7 % of Daily Value (4700 mg)) 		487 mg
(10%10 % of Daily Value (4700 mg)) 		352 mg
(7%7 % of Daily Value (4700 mg)) 		347 mg
(7%7 % of Daily Value (4700 mg))


Cauliflower vs Broccoli vs Brussel Sprouts
Nutrient Cauliflower Broccoli Brussel
Sprouts
Calories 25 34 43
Protein 1.9 g 2.8 g 3.4 g
Net Carbs 3.0 g 4.0 g 5.2 g
Sugar 1.9 g 1.7 g 2.2 g
Fiber 2.0 g 2.6 g 3.8 g
Vitamin C 48.2 mg
(54%54 % of Daily Value (90 mg)) 		89.2 mg
(99%99 % of Daily Value (90 mg)) 		85.0 mg
(94%94 % of Daily Value (90 mg))
Vitamin K 15.5 mcg
(13%13 % of Daily Value (120 mcg)) 		101.6 mcg
(85%85 % of Daily Value (120 mcg)) 		177.0 mcg
(148%148 % of Daily Value (120 mcg))
Iron 0.42 mg
(2%2 % of Daily Value (18 mg)) 		0.73 mg
(4%4 % of Daily Value (18 mg)) 		1.4 mg
(8%8 % of Daily Value (18 mg))


Spinach vs Kale vs Romaine Lettuce vs Iceberg Lettuce
Nutrient Spinach Kale Romaine
Lettuce		 Iceberg
Lettuce
Calories 23 35 17 14
Protein 2.9 g 2.9 g 1.2 g 0.9 g
Net Carbs 1.4 g 0.3 g 1.2 g 1.8 g
Sugar 0.4 g 1.0 g 1.2 g 2.0 g
Fiber 2.2 g 4.1 g 2.1 g 1.2 g
Vitamin C 28.1 mg
(31%31 % of Daily Value (90 mg)) 		93.4 mg
(104%104 % of Daily Value (90 mg)) 		4.0 mg
(4%4 % of Daily Value (90 mg)) 		2.8 mg
(3%3 % of Daily Value (90 mg))
Vitamin K 482.9 mcg
(402%402 % of Daily Value (120 mcg)) 		389.6 mcg
(325%325 % of Daily Value (120 mcg)) 		102.5 mcg
(85%85 % of Daily Value (120 mcg)) 		24.1 mcg
(20%20 % of Daily Value (120 mcg))
Iron 2.71 mg
(15%15 % of Daily Value (18 mg)) 		1.6 mg
(9%9 % of Daily Value (18 mg)) 		0.97 mg
(5%5 % of Daily Value (18 mg)) 		0.41 mg
(2%2 % of Daily Value (18 mg))


Green Cabbage vs Arugula vs Mustard Greens vs Swiss Chard
Nutrient Green
Cabbage		 Arugula Mustard
Greens		 Swiss
Chard
Calories 25 25 27 19
Protein 1.3 g 2.6 g 2.9 g 1.8 g
Net Carbs 3.3 g 2.1 g 1.5 g 2.1 g
Sugar 3.2 g 2.1 g 1.3 g 1.1 g
Fiber 2.5 g 1.6 g 3.2 g 1.6 g
Vitamin C 36.6 mg
(41%41 % of Daily Value (90 mg)) 		15.0 mg
(17%17 % of Daily Value (90 mg)) 		70.0 mg
(78%78 % of Daily Value (90 mg)) 		30.0 mg
(33%33 % of Daily Value (90 mg))
Vitamin K 76.0 mcg
(63%63 % of Daily Value (120 mcg)) 		108.6 mcg
(90%90 % of Daily Value (120 mcg)) 		257.5 mcg
(215%215 % of Daily Value (120 mcg)) 		830.0 mcg
(692%692 % of Daily Value (120 mcg))
Iron 0.47 mg
(3%3 % of Daily Value (18 mg)) 		1.46 mg
(8%8 % of Daily Value (18 mg)) 		1.64 mg
(9%9 % of Daily Value (18 mg)) 		1.8 mg
(10%10 % of Daily Value (18 mg))


Peanuts vs Almonds vs Pistachios vs Cashews vs Walnuts
Nutrient Peanuts Almonds Pistachios Cashews Walnuts
Calories 567 579 560 553 654
Protein 25.8 g 21.2 g 20.2 g 18.2 g 15.2 g
Fat 49.2 g 49.9 g 45.3 g 43.9 g 65.2 g
Net Carbs 7.6 g 9.1 g 16.6 g 26.9 g 7.0 g
Sugar 4.7 g 4.4 g 7.7 g 5.9 g 2.6 g
Fiber 8.5 g 12.5 g 10.6 g 3.3 g 6.7 g
Vitamin E 8.33 mg
(56%56 % of Daily Value (15 mg)) 		25.63 mg
(171%171 % of Daily Value (15 mg)) 		2.86 mg
(19%19 % of Daily Value (15 mg)) 		0.9 mg
(6%6 % of Daily Value (15 mg)) 		0.7 mg
(5%5 % of Daily Value (15 mg))
Iron 4.58 mg
(25%25 % of Daily Value (18 mg)) 		3.71 mg
(21%21 % of Daily Value (18 mg)) 		3.92 mg
(22%22 % of Daily Value (18 mg)) 		6.68 mg
(37%37 % of Daily Value (18 mg)) 		2.91 mg
(16%16 % of Daily Value (18 mg))
Magnesium 168 mg
(40%40 % of Daily Value (420 mg)) 		270 mg
(64%64 % of Daily Value (420 mg)) 		121 mg
(29%29 % of Daily Value (420 mg)) 		292 mg
(70%70 % of Daily Value (420 mg)) 		158 mg
(38%38 % of Daily Value (420 mg))


Sunflower vs Pumpkin vs Sesame Seeds
Nutrient Sunflower
Seeds		 Pumpkin
Seeds		 Sesame
Seeds
Calories 584 559 573
Protein 20.8 g 30.2 g 17.7 g
Fat 51.5 g 49.1 g 49.7 g
Net Carbs 11.4 g 4.7 g 11.7 g
Sugar 2.6 g 1.4 g 0.3 g
Fiber 8.6 g 6.0 g 11.8 g
Vitamin E 35.17 mg
(234%234 % of Daily Value (15 mg)) 		2.18 mg
(15%15 % of Daily Value (15 mg)) 		0.25 mg
(2%2 % of Daily Value (15 mg))
Iron 5.25 mg
(29%29 % of Daily Value (18 mg)) 		8.82 mg
(49%49 % of Daily Value (18 mg)) 		14.55 mg
(81%81 % of Daily Value (18 mg))
Magnesium 325 mg
(77%77 % of Daily Value (420 mg)) 		592 mg
(141%141 % of Daily Value (420 mg)) 		351 mg
(84%84 % of Daily Value (420 mg))


Chia vs Flax vs Hemp Seeds
Nutrient Chia
Seeds		 Flax
Seeds		 Hemp
Seeds
Calories 483 531 553
Protein 16.5 g 18.3 g 31.6 g
Fat 30.7 g 42.2 g 48.8 g
Net Carbs 7.7 g 1.6 g 4.7 g
Sugar 0.0 g 1.5 g 1.5 g
Fiber 34.4 g 27.3 g 4.0 g
Magnesium 333 mg
(79%79 % of Daily Value (420 mg)) 		392 mg
(93%93 % of Daily Value (420 mg)) 		700 mg
(167%167 % of Daily Value (420 mg))


Chicken Breast vs Thighs
Nutrient Chicken Breast
(Boneless Skinless)		 Chicken Thighs
(Boneless Skinless)
Calories 120 121
Protein 22.5 g 19.7 g
Fat 2.6 g 4.1 g
Vitamin B12 0.21 mcg
(9%9 % of Daily Value (2.4 mcg)) 		0.61 mcg
(25%25 % of Daily Value (2.4 mcg))
Iron 0.37 mg
(2%2 % of Daily Value (18 mg)) 		0.81 mg
(4%4 % of Daily Value (18 mg))
Selenium 22.8 mcg
(41%41 % of Daily Value (55 mcg)) 		22.9 mcg
(42%42 % of Daily Value (55 mcg))


Ground Beef vs Turkey vs Chicken
Nutrient Beef
(93% Lean)		 Turkey
(93% Lean)		 Chicken
(92% Lean)
Calories 152 150 143
Protein 20.9 g 18.7 g 17.4 g
Fat 7.0 g 8.3 g 8.1 g
Vitamin B12 2.23 mcg
(93%93 % of Daily Value (2.4 mcg)) 		1.2 mcg
(50%50 % of Daily Value (2.4 mcg)) 		0.56 mcg
(23%23 % of Daily Value (2.4 mcg))
Iron 2.33 mg
(13%13 % of Daily Value (18 mg)) 		1.17 mg
(6%6 % of Daily Value (18 mg)) 		0.82 mg
(5%5 % of Daily Value (18 mg))
Selenium 17.1 mcg
(31%31 % of Daily Value (55 mcg)) 		19.0 mcg
(35%35 % of Daily Value (55 mcg)) 		10.2 mcg
(19%19 % of Daily Value (55 mcg))


Beef vs Chicken vs Pork Liver
Nutrient Beef
Liver		 Chicken
Liver		 Pork
Liver
Calories 135 119 134
Protein 20.4 g 16.9 g 21.4 g
Fat 3.6 g 4.8 g 3.7 g
Vitamin A 4968.0 mcg
(552%552 % of Daily Value (900 mcg)) 		3296.0 mcg
(366%366 % of Daily Value (900 mcg)) 		6502.0 mcg
(722%722 % of Daily Value (900 mcg))
Vitamin B12 59.3 mcg
(2471%2471 % of Daily Value (2.4 mcg)) 		16.58 mcg
(691%691 % of Daily Value (2.4 mcg)) 		26.0 mcg
(1083%1083 % of Daily Value (2.4 mcg))
Iron 4.9 mg
(27%27 % of Daily Value (18 mg)) 		8.99 mg
(50%50 % of Daily Value (18 mg)) 		23.3 mg
(129%129 % of Daily Value (18 mg))
Selenium 39.7 mcg
(72%72 % of Daily Value (55 mcg)) 		54.6 mcg
(99%99 % of Daily Value (55 mcg)) 		52.7 mcg
(96%96 % of Daily Value (55 mcg))


Whole Eggs vs Egg Yolks vs Egg Whites vs Flax Egg
Nutrient Whole
Eggs		 Egg
Yolks		 Egg
Whites		 Flax
Egg
Calories 148 322 52 67
Protein 12.4 g 15.9 g 10.9 g 2.3 g
Fat 10.0 g 26.5 g 0.2 g 5.3 g
Vitamin D 2.46 mcg
(12%12 % of Daily Value (20 mcg)) 		5.4 mcg
(27%27 % of Daily Value (20 mcg)) 		0.0 mcg
(0%0 % of Daily Value (20 mcg)) 		0.0 mcg
(0%0 % of Daily Value (20 mcg))
Choline 335 mg
(61%61 % of Daily Value (550 mg)) 		820 mg
(149%149 % of Daily Value (550 mg)) 		1 mg
(0%0 % of Daily Value (550 mg)) 		10 mg
(2%2 % of Daily Value (550 mg))


Canned Sardines vs Mackerel vs Tuna
Nutrient Sardines Mackerel Tuna
Calories 208 156 86
Protein 24.6 g 23.2 g 19.4 g
Fat 11.5 g 6.3 g 1.0 g
Vitamin B12 8.94 mcg
(372%372 % of Daily Value (2.4 mcg)) 		6.94 mcg
(289%289 % of Daily Value (2.4 mcg)) 		2.55 mcg
(106%106 % of Daily Value (2.4 mcg))
Vitamin D 4.8 mcg
(24%24 % of Daily Value (20 mcg)) 		7.3 mcg
(36%36 % of Daily Value (20 mcg)) 		1.2 mcg
(6%6 % of Daily Value (20 mcg))
Selenium 52.7 mcg
(96%96 % of Daily Value (55 mcg)) 		37.7 mcg
(69%69 % of Daily Value (55 mcg)) 		70.6 mcg
(128%128 % of Daily Value (55 mcg))


Salmon vs Tilapia vs Herring vs Halibut vs Mahi Mahi
Nutrient Salmon Tilapia Herring Halibut Mahi
Mahi
Calories 142 96 158 91 85
Protein 19.8 g 20.1 g 18.0 g 18.6 g 18.5 g
Fat 6.3 g 1.7 g 9.0 g 1.3 g 0.7 g
Vitamin B12 3.18 mcg
(132%132 % of Daily Value (2.4 mcg)) 		1.58 mcg
(66%66 % of Daily Value (2.4 mcg)) 		13.67 mcg
(570%570 % of Daily Value (2.4 mcg)) 		1.1 mcg
(46%46 % of Daily Value (2.4 mcg)) 		0.6 mcg
(25%25 % of Daily Value (2.4 mcg))
Vitamin D 10.9 mcg
(54%54 % of Daily Value (20 mcg)) 		3.1 mcg
(16%16 % of Daily Value (20 mcg)) 		4.2 mcg
(21%21 % of Daily Value (20 mcg)) 		4.7 mcg
(24%24 % of Daily Value (20 mcg)) 		0.0 mcg
(0%0 % of Daily Value (20 mcg))
Selenium 36.5 mcg
(66%66 % of Daily Value (55 mcg)) 		41.8 mcg
(76%76 % of Daily Value (55 mcg)) 		36.5 mcg
(66%66 % of Daily Value (55 mcg)) 		45.6 mcg
(83%83 % of Daily Value (55 mcg)) 		36.5 mcg
(66%66 % of Daily Value (55 mcg))


Tomato Sauce vs Pesto vs Alfredo
Nutrient Tomato
Sauce		 Pesto Alfredo
Calories 24 372 149
Protein 1.2 g 4.2 g 2.4 g
Fat 0.3 g 36.4 g 15.1 g
Net Carbs 3.8 g 4.8 g 1.5 g
Sugar 3.6 g 2.6 g 0.9 g
Sodium 474 mg
(21%21 % of Daily Value (2300 mg)) 		1028 mg
(45%45 % of Daily Value (2300 mg)) 		558 mg
(24%24 % of Daily Value (2300 mg))

References
  1. Flaticon
  2. Nutrition Value
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