Food nutrition comparisons

35 side-by-side comparisons: calories, protein, fiber, vitamins and minerals per serving and per 100 g, with the winner for each nutrient and a data-driven verdict.

Kale vs SpinachVegetablesKale has over 3× the vitamin C, over 2× the manganese, 1.8× the riboflavin of Spinach per 100 g.Brown rice vs QuinoaGrainsBrown rice has over 6× the niacin, over 2× the selenium, 1.7× the thiamin of Quinoa per 100 g.Almond milk vs Soy milkOther foods vs LegumesAlmond milk has over 30× the vitamin E, 1.4× the calcium of Soy milk per 100 g.Salmon vs TunaFish and seafoodSalmon has over 11× the thiamin, over 10× the vitamin D, over 8× the folate of Tuna per 100 g.Potato vs Sweet potatoVegetablesPotato has over 4× the folate, 1.6× the iron, 1.3× the phosphorus of Sweet potato per 100 g.Chicken breast vs Turkey breastMeat and poultryChicken breast has 1.2× the niacin of Turkey breast per 100 g.Greek yogurt vs YogurtDairy and eggsGreek yogurt has over 4× the selenium, over 2× the protein, 1.9× the vitamin B12 of Yogurt per 100 g.Almonds vs WalnutsNuts and seedsAlmonds has over 36× the vitamin E, over 7× the riboflavin, over 3× the niacin of Walnuts per 100 g.Apple vs BananaFruitsApple has 1.4× the fiber of Banana per 100 g.Blueberries vs StrawberriesFruitsBlueberries has over 8× the vitamin K, 2.0× the vitamin E, 1.3× the copper of Strawberries per 100 g.Broccoli vs CauliflowerVegetablesBroccoli has over 6× the vitamin K, over 2× the copper, 1.9× the riboflavin of Cauliflower per 100 g.Chickpeas vs LentilsLegumesChickpeas has over 2× the calcium, over 2× the vitamin K, over 2× the manganese of Lentils per 100 g.Oats vs QuinoaGrainsOats has over 10× the selenium, over 5× the manganese, over 4× the thiamin of Quinoa per 100 g.White bread vs Whole wheat breadGrainsWhite bread has over 2× the folate, over 2× the calcium, 1.9× the riboflavin of Whole wheat bread per 100 g.Brown rice vs White riceGrainsBrown rice has over 5× the riboflavin, over 4× the fiber, over 3× the magnesium of White rice per 100 g.Avocado vs BananaFruitsAvocado has vitamin K where the other has almost none, over 20× the vitamin E, over 5× the folate of Banana per 100 g.Chicken breast vs EggMeat and poultry vs Dairy and eggsChicken breast has niacin where the other has almost none, over 4× the vitamin B6, over 2× the magnesium of Egg per 100 g.Cheddar cheese vs MozzarellaDairy and eggsCheddar cheese has over 2× the vitamin A, 2.0× the selenium, 1.5× the riboflavin of Mozzarella per 100 g.Chicken breast vs Ground beefMeat and poultryChicken breast has over 2× the niacin, 1.6× the vitamin B6, 1.4× the magnesium of Ground beef per 100 g.Chia seeds vs FlaxseedNuts and seedsChia seeds has over 3× the manganese, over 2× the calcium, over 2× the niacin of Flaxseed per 100 g.Coconut oil vs Olive oilFats and oilsOlive oil has vitamin E where the other has almost none, vitamin K where the other has almost none of Coconut oil.Tempeh vs TofuLegumesTempeh has vitamin B12 where the other has almost none, over 6× the niacin, over 3× the riboflavin of Tofu per 100 g.Almonds vs CashewsNuts and seedsAlmonds has over 28× the vitamin E, over 19× the riboflavin, over 6× the calcium of Cashews per 100 g.Skim milk vs Whole milkDairy and eggsSkim milk has over 2× the vitamin A of Whole milk per 100 g.Broccoli vs SpinachVegetablesBroccoli has over 3× the vitamin C, 1.5× the fiber of Spinach per 100 g.Grapefruit vs OrangeFruitsGrapefruit has over 5× the vitamin A of Orange per 100 g.Salmon vs SardinesFish and seafoodSalmon has over 4× the thiamin, over 3× the vitamin B6, over 3× the folate of Sardines per 100 g.Black beans vs Kidney beansLegumesBlack beans has over 29× the vitamin E, 1.7× the magnesium, 1.5× the thiamin of Kidney beans per 100 g.Almonds vs PistachiosNuts and seedsAlmonds has over 8× the vitamin E, over 7× the riboflavin, over 2× the niacin of Pistachios per 100 g.Carrot vs Sweet potatoVegetablesCarrot has over 6× the folate, over 5× the vitamin K of Sweet potato per 100 g.Almonds vs PeanutsNuts and seeds vs LegumesAlmonds has over 8× the riboflavin, over 5× the calcium, over 3× the vitamin E of Peanuts per 100 g.Cottage cheese vs Greek yogurtDairy and eggsCottage cheese has vitamin A where the other has almost none, 1.8× the copper, 1.5× the selenium of Greek yogurt per 100 g.Mango vs PineappleFruitsMango has over 45× the vitamin E, over 18× the vitamin A, over 6× the vitamin K of Pineapple per 100 g.Cantaloupe vs WatermelonFruitsCantaloupe has over 8× the vitamin A, over 4× the folate, over 4× the zinc of Watermelon per 100 g.Pumpkin seeds vs Sunflower seedsNuts and seedsPumpkin seeds has 1.9× the iron, 1.7× the magnesium, 1.6× the protein of Sunflower seeds per 100 g.

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Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.