Compare foods

Protein comparisons, food vs food

162 side-by-side matchups drawn from the same USDA-sourced database as the rest of the site: protein per typical serving, protein per 100 g, protein density, and complete-protein status for each pair, plus a verdict computed from the numbers.

Every figure on these pages matches the two foods' own pages exactly - same records, same numbers. Looking for a single food instead? Try the food database or the rankings.

Meat & poultry

49 comparisons

Beef sirloin steak vs Chicken breast Chicken breast vs Chicken thigh Chicken breast vs Turkey breast Chicken breast vs Pork chop Chicken breast vs Duck breast Ground beef (90% lean) vs Ground turkey Ground beef (90% lean) vs Ground chicken Beef ribeye steak vs Beef sirloin steak Beef sirloin steak vs Pork tenderloin Beef sirloin steak vs Bison Beef sirloin steak vs Venison Lamb chop vs Pork chop Bacon vs Turkey bacon Beef liver vs Chicken liver Deli ham vs Deli turkey slices Bottom round steak vs Pulled pork Bottom round steak vs Veal chop Beef brisket vs Veal shoulder Pulled pork vs Veal chop Pulled pork vs Veal shoulder Beef brisket vs Pulled pork Pulled pork vs Veal cutlet Lamb shoulder vs Pulled pork Beef stew meat vs Pulled pork Pheasant vs Pulled pork Top round steak vs Pulled pork Ground turkey (fat free) vs Pulled pork Emu vs Pulled pork Beef chuck roast vs Pulled pork Chicken breast vs Pulled pork Lamb shank vs Pulled pork Lamb liver vs Pulled pork Chicken gizzards vs Pulled pork Pulled pork vs Rabbit Elk vs Pulled pork Pulled pork vs Venison Pulled pork vs Turkey drumstick Pulled pork vs Turkey wing Lamb loin chop vs Pulled pork Skirt steak vs Pulled pork Chicken breast with skin vs Pulled pork Eye of round roast vs Pulled pork Beef sirloin steak vs Pulled pork New York strip steak vs Pulled pork Pulled pork vs Turkey breast Moose vs Pulled pork Bottom round steak vs Country-style pork ribs Beef liver vs Pulled pork Duck leg vs Pulled pork

Seafood

19 comparisons

Cod vs Salmon Salmon vs Tilapia Canned tuna (in water) vs Salmon Salmon vs Shrimp Salmon vs Tuna steak (yellowfin)Canned salmon vs Canned tuna (in water)Canned tuna (in water) vs Sardines (canned)Ahi tuna (raw) vs Shrimp Conch vs Whelk Conch vs Cuttlefish Cuttlefish vs Smoked sturgeon Ceviche vs Smoked sturgeon Cuttlefish vs Whelk Smoked sturgeon vs Whelk Ceviche vs Whelk Bluefin tuna vs Whelk Octopus vs Whelk Whelk vs Yellowtail (hamachi)Tuna steak (yellowfin) vs Whelk

Eggs

2 comparisons

Egg vs Egg white Egg white vs Egg yolk

Dairy

14 comparisons

Cottage cheese (2%) vs Greek yogurt (nonfat)Greek yogurt (nonfat) vs Greek yogurt (whole milk)Greek yogurt (nonfat) vs Yogurt (lowfat, plain)Greek yogurt (nonfat) vs Kefir Cottage cheese (2%) vs Ricotta (whole milk)Cheddar cheese vs Mozzarella (part-skim)Cheddar cheese vs Parmesan cheese Milk (skim) vs Milk (whole)Goat milk vs Milk (whole)Cottage cheese (1%) vs Whole milk powder Cottage cheese (2%) vs Cottage cheese (4%)Cottage cheese (1%) vs Nonfat dry milk powder Cottage cheese (4%) vs Nonfat dry milk powder Cottage cheese (2%) vs Nonfat dry milk powder

Soy foods

3 comparisons

Tempeh vs Tofu (firm)Edamame vs Tempeh Edamame vs Tofu (firm)

Legumes & beans

10 comparisons

Chickpeas vs Lentils Black beans vs Lentils Lentils vs Split peas Black beans vs Chickpeas Black beans vs Pinto beans Black beans vs Kidney beans Dal vs Lupini beans Dal vs Winged beans Lentils vs Winged beans Lentils vs White beans (cannellini)

Nuts

6 comparisons

Almonds vs Walnuts Almonds vs Cashews Almond butter vs Butternuts Almond butter vs Black walnuts Almonds vs Black walnuts Almonds vs Dry roasted almonds

Seeds

6 comparisons

Chia seeds vs Flaxseed Chia seeds vs Hemp seeds Pumpkin seeds vs Sunflower seeds Cottonseed flour vs Sesame flour Hemp seeds vs Roasted cottonseed kernels Hemp seeds vs Pumpkin seeds

Grains

7 comparisons

Brown rice vs Quinoa Oatmeal vs Quinoa Brown rice vs White rice Grape-Nuts vs Oat bran Grape-Nuts vs Protein-fortified spaghetti Bagel vs Protein-fortified spaghetti Bagel vs Granola

Vegetables

4 comparisons

Broccoli vs Spinach Frozen green peas vs Succotash Frozen green peas vs Scalloped potatoes Potato salad vs Spinach

Fruits

4 comparisons

Durian vs Florida avocado Florida avocado vs Pomegranate California avocado vs Pomegranate California avocado vs Jackfruit

Protein supplements

8 comparisons

Whey protein isolate vs Whey protein powder Soy protein powder vs Whey protein powder Egg white protein powder vs Whey protein powder Soy protein isolate vs Whey protein isolate Gelatin powder vs Soy protein isolate Egg white protein powder vs Gelatin powder Soy protein concentrate vs Whey protein powder Soy protein isolate vs Soy protein powder

Across categories

30 comparisons

Chicken breast vs Salmon Chicken breast vs Tofu (firm)Chicken breast vs Whey protein powder Canned tuna (in water) vs Chicken breast Chicken breast vs Egg Beef jerky vs Protein bar Egg vs Greek yogurt (nonfat)Milk (whole) vs Soy milk Edamame vs Green peas Almond butter vs Peanut butter Almonds vs Peanuts Nonfat dry milk powder vs Whelk Whole milk powder vs Whelk Conch vs Whole milk powder Conch vs Pulled pork Gelatin powder vs Shrimp Lupini beans vs Soybeans (mature)Lupini beans vs Soy protein powder Soy protein isolate vs Tofu (firm)Whole milk powder vs Soybeans (mature)Cottage cheese (1%) vs Soybeans (mature)Cottage cheese (1%) vs Lupini beans Bottom round steak vs Conch Conch vs Soybeans (mature)Bottom round steak vs Soybeans (mature)Cottage cheese (2%) vs Liquid egg substitute Liquid egg substitute vs Turkey sausage Cottage cheese (2%) vs Edamame Edamame vs Greek yogurt (nonfat)Greek yogurt (2%) vs Protein bar