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
7 comparisonsChicken 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 comparisonWhey vs Plant Protein
Whey wins per gram on leucine and digestibility. A pea and rice blend closes most of the gap at a slightly larger scoop, and wins on digestion and footprint. Read the comparisonChicken vs Salmon Protein
Chicken breast wins protein per calorie and price. Salmon gives up a few grams and repays it in omega-3s, vitamin D, and B12. The USDA numbers and the verdict by goal. Read the comparisonEggs vs Egg Whites Protein
The yolk is not protein-free: it holds about 43 percent of the egg's protein. Whites still win per calorie. The USDA numbers and the verdict by goal. Read the comparisonBrown Rice vs White Rice
Calories and protein are near identical. Brown wins fiber, magnesium and glycemic index; white wins digestion, iron, folate, arsenic and cost. The USDA numbers and the verdict by goal. Read the comparisonAlmond Flour vs Coconut Flour
Almond flour is easier to bake with and richer. Coconut flour absorbs three to four times more liquid, so a recipe uses a quarter as much, which flips the carb and cost math. Read the comparisonWhite Bread vs Whole Wheat
Calories are almost identical per slice. Whole wheat wins on fiber, protein and magnesium, and what the label says matters more than what color the loaf is. Read the comparisonMore 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
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.