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Compare nutrient density on an equal basis

Comparing 100 grams of two foods makes their protein and nutrient densities easier to understand. Comparing portions with equal calories answers a different question: how much nutrient can you get for the same amount of energy?

Use the preparation labels when comparing foods. A raw meat entry may have different water content than a cooked entry, so differences per 100 grams may reflect moisture as well as nutrient content.