Swap It
Two foods, one decision — and what a daily swap adds up to.
Put two foods head to head — calories, protein, fiber, sodium per portion and per 100 g — and see what a daily swap adds up to over a year.
How this is calculated
Methodology & sources
- Staple data: USDA FoodData Central (SR Legacy) per-100 g staple data
- Packaged data: Open Food Facts packaged-food data
- Year projection: 3,500 kcal/lb approximation (Hall KD et al., Lancet 2011)
- Weight context: NIH Aim for a Healthy Weight
- Weight context: CDC Losing Weight
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
⚖️ Practical toolkit tip — Flat Digital Kitchen Food Scale (1g / 0.05 oz precision, ~$12)
Why it helps: Using the "Tare / Zero" button on your plate lets you weigh peanut butter, oils, or cooked chicken in 5 seconds without dirtying measuring cups.
Pro tip: Use a digital scale for 2 weeks to calibrate your eye, then switch to our Hand Portion Sizer whenever you eat out.