SmartDietChoices

Comparisons

Food and Nutrition Comparisons

Food comparisons put two everyday foods side by side using USDA FoodData Central figures per 100 grams, so you can see protein, calories, fat, and key minerals at a glance. Each comparison ends with a verdict by goal: fat loss, muscle gain, keto, or budget, and links to the calculator that turns it into your numbers.

All comparisons

1 comparison

Chicken Breast vs Thigh

Breast wins on protein per calorie, thigh wins on iron, zinc, flavor, and price. Here is the full USDA breakdown and the verdict by goal.

Read the comparison

More comparisons are in progress, including salmon vs tuna, Greek yogurt vs regular yogurt, and white rice vs brown rice. Each new one follows the same format: USDA numbers per 100 grams, a full nutrient table, and a verdict by goal.

Turn a comparison into your numbers

Protein Intake CalculatorYour daily protein target by goal and body weight Recipe Calorie CalculatorCalories and macros per serving from 163 USDA foods Macro CalculatorProtein, carbs, and fat split for your calorie target Keto CalculatorKeto macros and a net carb limit that fits the fattier cuts

How these comparisons are built

Every number comes from USDA FoodData Central, quoted per 100 grams in the state you actually eat the food, usually cooked, with the cut and preparation named so the figures can be checked. Where cooking method changes the result, both states are shown. The same sources sit behind the food database in our calculators, listed on the methodology page.

Comparisons are written to answer the question you asked, not to declare a winner. Most food pairs trade off against each other: one is leaner, the other is richer in minerals or cheaper per serving. The verdict section names which goal each option suits, and none of it is medical advice, see our health disclaimer. For the reasoning behind the targets themselves, read the calculator guides.