Food comparisons

Compare two foods head-to-head on the metrics that matter: calories, protein, carbohydrate, fat and fiber per 100 g, plus the computed difference between them. Below are 24 curated comparisons of popular food pairs, every figure taken from USDA FoodData Central.

Source: USDA FoodData Central. Data as of June 2026.

White rice vs Quinoa

130 vs 120 kcal · 2.7 vs 4.4 g protein

Brown rice vs White rice

123 vs 130 kcal · 2.7 vs 2.7 g protein

Chicken breast vs Ground beef (90% lean)

165 vs 176 kcal · 31 vs 26.1 g protein

Almonds vs Peanuts

579 vs 567 kcal · 21.2 vs 25.8 g protein

Sweet potato vs Potato

86 vs 77 kcal · 1.6 vs 2 g protein

Atlantic salmon vs Canned tuna

206 vs 116 kcal · 22.1 vs 25.5 g protein

Greek yogurt (nonfat) vs Whole milk

59 vs 61 kcal · 10.2 vs 3.2 g protein

Lentils vs Black beans

116 vs 132 kcal · 9 vs 8.9 g protein

Chickpeas vs Black beans

164 vs 132 kcal · 8.9 vs 8.9 g protein

Peanut butter vs Almonds

588 vs 579 kcal · 22.5 vs 21.2 g protein

Rolled oats vs Quinoa

389 vs 120 kcal · 16.9 vs 4.4 g protein

Firm tofu vs Chicken breast

144 vs 165 kcal · 17.3 vs 31 g protein

Spinach vs Kale

23 vs 49 kcal · 2.9 vs 4.3 g protein

Broccoli vs Spinach

34 vs 23 kcal · 2.8 vs 2.9 g protein

Banana vs Apple

89 vs 52 kcal · 1.1 vs 0.3 g protein

Blueberries vs Banana

57 vs 89 kcal · 0.7 vs 1.1 g protein

Avocado vs Banana

160 vs 89 kcal · 2 vs 1.1 g protein

Egg (whole) vs Firm tofu

143 vs 144 kcal · 12.6 vs 17.3 g protein

Cheddar cheese vs Cottage cheese

403 vs 98 kcal · 22.9 vs 11.1 g protein

Walnuts vs Almonds

654 vs 579 kcal · 15.2 vs 21.2 g protein

Cashews vs Almonds

553 vs 579 kcal · 18.2 vs 21.2 g protein

Shrimp vs Chicken breast

99 vs 165 kcal · 24 vs 31 g protein

Whole wheat bread vs White bread

254 vs 270 kcal · 12.3 vs 9.4 g protein

Pasta vs White rice

158 vs 130 kcal · 5.8 vs 2.7 g protein

These comparisons are general information only, not medical or dietary advice. See our methodology for sources and limitations.