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  1.0 mg 
Potassium 358 mg  74 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 mcg  433 mcg  558 mcg 
Potassium 475 mg  354 mg  284 mg 


Honey vs Maple Syrup vs Sugar Free Syrup

Nutrient Honey Maple Syrup Sugar Free Syrup
Calories 304 260 12
Net Carbs 82.2 g 67.0 g 0.0 g
Sugar 82.1 g 60.5 g 0.2 g
Sugar Alcohol 0.0 g 0.0 g 55.6 g


Butter vs Olive Oil vs Coconut Oil

Nutrient Butter
(Unsalted)		 Olive Oil
(Extra Virgin)		 Coconut Oil
(Virgin, Unrefined)
Calories 717 887 892
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 1.2 mg  3.6 mg  4.7 mg  3.3 mg  12.0 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 0.7 g 0.0 0.0
Fiber 0.0 g  3.6 g  7.0 g  5.0 g 
Iron 0.8 mg  1.3 mg  4.6 mg  1.1 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 10
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  5.0 g 
Iron 1.3 mg  3.6 mg  6.6 mg  0.4 mg  0.3 mg  1.0 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 mcg  394 mcg  525 mcg  364 mcg  557 mcg  204 mcg 
Iron 5.0 mg  6.7 mg  5.1 mg  5.5 mg  4.3 mg  7.4 mg 
Magnesium 171 mg  138 mg  176 mg  175 mg  79 mg  59 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  0.46 mcg  1.4 mcg 
Calcium 110 mg  86 mg  417 mg 
Sodium 36 mg  372 mg  51 mg 


Mayo vs Light Mayo Sour Cream vs Greek Yogurt

Nutrient Mayonnaise Light Mayo Sour Cream Greek Yogurt
(Plain, Nonfat)
Calories 680 238 198 59
Protein 1.0 g  0.4 g  2.4 g  10.3 g 
Fat 74.9 g  22.2 g  19.4 g  0.4 g 
Net Carbs 0.6 g 9.2 g 4.6 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 Cream Cheese Ricotta Cheese
(Whole milk)		 Cottage Cheese
(Nonfat)
Calories 350 150 72
Protein 6.2 g  7.5 g  10.3 g 
Fat 34.4 g  10.2 g  0.3 g 
Net Carbs 5.5 g 7.3 g 6.7 g
Sugar 3.8 g 0.3 g 1.9 g
Calcium 97 mg  206 mg  86 mg 
Sodium 314 mg  110 mg  372 mg 


Whole vs Skim vs Almond vs Coconut Milk

Nutrient Whole Milk Skim Milk Almond Milk
(Unsweetened)		 Coconut Milk
Calories 61 34 15 230
Protein 3.2 g  3.4 g  0.4 g  2.3 g 
Fat 3.3 g  0.1 g  1.0 g  23.8 g 
Net Carbs 4.8 g 5.0 g 1.1 g 3.3 g
Sugar 5.1 g 5.1 g 0.8 g 3.3 g
Vitamin D 1.3 mcg  1.2 mcg  1.0 mcg  0.0 mcg 
Calcium 113 mg  122 mg  184 mg  16 mg 


Heavy Cream vs Evaporated Milk

Nutrient Heavy Cream Evaporated Milk
(Fat Free)
Calories 340 78
Protein 2.8 g  7.6 g 
Fat 36.1 g  0.2 g 
Net Carbs 2.8 g 11.4 g
Sugar 2.9 g 11.4 g
Vitamin D 1.6 mcg  2.0 mcg 
Calcium 66 mg  290 mg 


Mozzarella vs Cheddar vs Parmesan vs Feta Cheese

Nutrient Mozzarella
(Low Moisture, Part Skim)		 Cheddar Parmesan Feta
Calories 304 403 427 265
Protein 23.6 g  22.9 g  29.6 g  14.2 g 
Fat 19.7 g  33.3 g  28.0 g  21.5 g 
Net Carbs 8.1 g 3.4 g 12.4 g 3.9 g
Sugar 2.2 g 0.5 g 0.1 g 0.0 g
Calcium 716 mg  710 mg  884 mg  493 mg 
Sodium 682 mg  653 mg  1750 mg  1139 mg 


Whey vs Casein vs Powdered Peanut Butter

Nutrient Whey Protein Powder Casein Protein Powder Powdered Peanut Butter
Calories 393 367 438
Protein 75.8 g  80.0 g  56.3 g 
Fat 9.1 g  0.0 g  12.5 g 
Net Carbs 3.0 g 0.0 g 15.5 g
Sugar 3.0 g 0.0 g 6.3 g
Fiber 0.0 g  0.0 g  15.8 g 
Calcium 545 mg  1933 mg  130 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  4.4 mg  59.1 mg  8.7 mg  4.1 mg 
Potassium 108.0 mg  101.0 mg  166.0 mg  358.0 mg  122.0 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  18.0 mg  36.7 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  1.02 mg  2.03 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 mcg  0 mcg  835 mcg  0 mcg 
Vitamin C 127.7 mg  7.4 mg  5.9 mg  2.1 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  17.9 mg  2.2 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
Fiber 2.1 g  3.0 g  1.7 g  2.0 g  1.5 g 
Vitamin A 0 mcg  709 mcg  56 mcg  532 mcg  18 mcg 
Vitamin C 19.7 mg  2.4 mg  18.4 mg  21.0 mg  11.0 mg 
Potassium 425 mg  337 mg  487 mg  352 mg  347 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  89.2 mg  85.0 mg 
Vitamin K 15.5 mcg  101.6 mcg  177.0 mcg 
Iron 0.42 mg  0.73 mg  1.4 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  93.4 mg  4.0 mg  2.8 mg 
Vitamin K 482.9 mcg  389.6 mcg  102.5 mcg  24.1 mcg 
Iron 2.71 mg  1.6 mg  0.97 mg  0.41 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  15.0 mg  70.0 mg  30.0 mg 
Vitamin K 76.0 mcg  108.6 mcg  257.5 mcg  830.0 mcg 
Iron 0.47 mg  1.46 mg  1.64 mg  1.8 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  25.63 mg  2.86 mg  0.9 mg  0.7 mg 
Iron 4.58 mg  3.71 mg  3.92 mg  6.68 mg  2.91 mg 
Magnesium 168 mg  270 mg  121 mg  292 mg  158 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  2.18 mg  0.25 mg 
Iron 5.25 mg  8.82 mg  14.55 mg 
Magnesium 325 mg  592 mg  351 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 335 mg  392 mg  700 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  0.61 mcg 
Iron 0.37 mg  0.81 mg 
Selenium 22.8 mcg  22.9 mcg 


Ground Beef vs Turkey vs Chicken

Nutrient Ground Beef
(93% Lean)		 Ground Turkey
(93% Lean)		 Ground 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  1.2 mcg  0.56 mcg 
Iron 2.33 mg  1.17 mg  0.82 mg 
Selenium 17.1 mcg  19.0 mcg  10.2 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  3296.0 mcg  6502.0 mcg 
Vitamin B12 59.3 mcg  16.6 mcg  26.0 mcg 
Iron 4.9 mg  8.99 mg  23.3 mg 
Selenium 39.7 mcg  54.6 mcg  52.7 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 2.5 mcg  5.4 mcg  0.0 mcg  0.0 mcg 
Choline 335.0 mg  820.0 mg  1.0 mg  10.0 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  6.94 mcg  2.55 mcg 
Vitamin D 4.8 mcg  7.3 mcg  1.2 mcg 
Selenium 52.7 mcg  37.7 mcg  70.6 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  1.58 mcg  13.67 mcg  1.1 mcg  0.6 mcg 
Vitamin D 10.9 mcg  3.1 mcg  4.2 mcg  4.7 mcg  0.0 mcg 
Selenium 36.5 mcg  41.8 mcg  36.5 mcg  45.6 mcg  36.5 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  1028 mg  558 mg 

References
  1. Flaticon
  2. Nutrition Value
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