Food comparisons

36 head-to-head food comparisons, each with a side-by-side calorie and macro table and a plain-English verdict. Every number comes from USDA FoodData Central — the same data behind our food calorie pages.

Chicken breast vs Ground beef (85% lean)165 vs 232 kcal Chicken breast vs Salmon165 vs 206 kcal Chicken thigh vs Chicken breast179 vs 165 kcal Ground beef (85% lean) vs Ground turkey (93% lean)232 vs 213 kcal Tofu vs Chicken breast144 vs 165 kcal Shrimp vs Chicken breast99 vs 165 kcal Salmon vs Canned tuna206 vs 116 kcal Cod vs Salmon105 vs 206 kcal Bacon vs Pork sausage468 vs 325 kcal Black beans vs Chickpeas132 vs 164 kcal Lentils vs Chickpeas116 vs 164 kcal White rice (cooked) vs Brown rice (cooked)130 vs 123 kcal White rice (cooked) vs Pasta (cooked)130 vs 158 kcal White rice (cooked) vs Quinoa (cooked)130 vs 120 kcal Brown rice (cooked) vs Quinoa (cooked)123 vs 120 kcal Whole-wheat pasta (cooked) vs Pasta (cooked)149 vs 158 kcal White bread vs Whole-wheat bread266 vs 252 kcal Sweet potato vs White rice (cooked)90 vs 130 kcal Sweet potato vs Baked potato90 vs 93 kcal Broccoli vs Cauliflower34 vs 25 kcal Spinach vs Kale23 vs 35 kcal Whole milk vs Skim milk61 vs 34 kcal Greek yogurt (nonfat) vs Yogurt (plain, whole milk)59 vs 61 kcal Cheddar cheese vs Mozzarella403 vs 299 kcal Butter vs Olive oil717 vs 884 kcal Butter vs Coconut oil717 vs 892 kcal Olive oil vs Coconut oil884 vs 892 kcal Almonds vs Peanuts579 vs 567 kcal Almonds vs Walnuts579 vs 654 kcal Peanuts vs Cashews567 vs 553 kcal Peanut butter vs Almond butter598 vs 614 kcal Banana vs Apple89 vs 52 kcal Almond milk (unsweetened) vs Soy milk15 vs 33 kcal Dark chocolate vs Milk chocolate598 vs 535 kcal Honey vs Sugar304 vs 387 kcal Honey vs Maple syrup304 vs 260 kcal

Values are per 100 g from USDA FoodData Central (SR Legacy), so the two foods are always compared on the same basis. Your real portion scales the numbers up or down.