Interactive comparison

Compare protein foods properly

Change the basis and the picture changes. Compare everyday servings, equal weights or equal calories without pretending one food wins every category.

Everyday portions

Protein

4/5 foods selected

Whole eggs2 large eggs

12.6 g

Complete protein, choline and several micronutrients in a compact serving.

Greek yoghurt170 g pot

17 g

High protein with substantially more calcium than eggs.

Firm tofu100 g

17.3 g

Plant protein, iron and potentially substantial calcium when calcium-set.

Lentils, cooked150 g

13.5 g

Protein together with fibre, folate and iron.

What the three views reveal

Normal serving

Best for answering what you are likely to eat. Serving assumptions remain visible.

Per 100 grams

Compares equal food weight, but may create unrealistic portions for foods such as nuts or oats.

Per 100 calories

Shows nutrient density relative to energy, but says nothing about how filling or practical that amount is.

Data note

Rounded generic values are based primarily on USDA FoodData Central and cross-checked against established food-composition data. Varieties, brands, fortification and preparation can materially change individual figures, especially calcium in tofu and vitamin D in dairy products.