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 961.0 mcg 433.0 mcg 558.0 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
Added Sugar 81.0 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 717 887 892
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 1.17 mg 3.6 mg 4.66 mg 3.29 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 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 1.29 mg 4.57 mg 1.08 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 3.62 mg 6.62 mg 0.37 mg 0.31 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 444.0 mcg 394.0 mcg 525.0 mcg 364.0 mcg 557.0 mcg 204.0 mcg
Iron 5.02 mg 6.69 mg 5.07 mg 5.49 mg 4.31 mg 7.39 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 680 238 196 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 0.46 mcg 1.4 mcg
Calcium 110 mg 86 mg 417 mg
Sodium 36 mg 372 mg 51 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 1.2 mcg 1.0 mcg 0.0 mcg
Calcium 113 mg 122 mg 184 mg 12 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 0.0 mcg 2.0 mcg
Calcium 66 mg 261 mg 290 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 710 mg 884 mg 493 mg
Sodium 486 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 364 367 438
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 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 mg 101 mg 166 mg 358 mg 122 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 157.0 mcg 0.0 mcg 835.0 mcg 0.0 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 g
Fiber 2.1 g 3.0 g 1.7 g 2.0 g 1.5 g
Vitamin A 0.0 mcg 709.0 mcg 56.0 mcg 532.0 mcg 18.0 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 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 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 16.58 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 2.46 mcg 5.4 mcg 0.0 mcg 0.0 mcg
Choline 335 mg 820 mg 1 mg 10 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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