Food nutrition database

NutriCompare lists per-100 g nutrition facts for 39 common foods, grouped into 6 categories. Every food page shows calories, protein, carbohydrate, fat, fiber, sugar and two key micronutrients, with the exact USDA FoodData Central record linked. Browse a category below, or jump to a side-by-side comparison.

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

Grains & starches

123 kcal · 2.7 g protein · cooked, long-grain

158 kcal · 5.8 g protein · cooked, enriched

120 kcal · 4.4 g protein · cooked

Rolled oats

389 kcal · 16.9 g protein · raw, dry

White bread

270 kcal · 9.4 g protein · commercial, baked

130 kcal · 2.7 g protein · cooked, enriched long-grain

Whole wheat bread

254 kcal · 12.3 g protein · commercial, baked

Vegetables

34 kcal · 2.8 g protein · raw

41 kcal · 0.9 g protein · raw

49 kcal · 4.3 g protein · raw

77 kcal · 2 g protein · raw, flesh and skin

23 kcal · 2.9 g protein · raw

86 kcal · 3.3 g protein · raw, yellow

Sweet potato

86 kcal · 1.6 g protein · raw

Proteins

Atlantic salmon

206 kcal · 22.1 g protein · cooked, dry heat, farmed

Black beans

132 kcal · 8.9 g protein · cooked, boiled

Canned tuna

116 kcal · 25.5 g protein · canned in water, drained

Chicken breast

165 kcal · 31 g protein · cooked, roasted, skinless

164 kcal · 8.9 g protein · cooked, boiled

Egg (whole)

143 kcal · 12.6 g protein · raw, whole

144 kcal · 17.3 g protein · raw, firm, calcium-set

Ground beef (90% lean)

176 kcal · 26.1 g protein · cooked, pan-browned, 90/10

116 kcal · 9 g protein · cooked, boiled

99 kcal · 24 g protein · cooked, moist heat

Nuts & seeds

579 kcal · 21.2 g protein · raw

553 kcal · 18.2 g protein · raw

486 kcal · 16.5 g protein · dried

Peanut butter

588 kcal · 22.5 g protein · smooth (brand-average)

567 kcal · 25.8 g protein · raw

654 kcal · 15.2 g protein · raw, english

Dairy

Cheddar cheese

403 kcal · 22.9 g protein · natural cheddar

Cottage cheese

98 kcal · 11.1 g protein · creamed, ~4% fat

Greek yogurt (nonfat)

59 kcal · 10.2 g protein · plain, nonfat

61 kcal · 3.2 g protein · fluid, 3.25% fat

Fruits

52 kcal · 0.3 g protein · raw, with skin

160 kcal · 2 g protein · raw, california

89 kcal · 1.1 g protein · raw

Blueberries

57 kcal · 0.7 g protein · raw

47 kcal · 0.9 g protein · raw, all commercial varieties

Values are reference figures for general information only — not medical or dietary advice. See our methodology for how the data is sourced.