Is quinoa healthier than rice? Do eggs have more protein than Greek yogurt? Pick two foods, set the amounts, and compare their nutrition side by side. A check mark shows the better pick for each nutrient.
Food Nutrition Comparison
Compare calories, protein, carbs, fiber, sugar, fat and sodium in two foods.
Food A
Food B
✓ marks the better pick for each nutrient: fewer calories, sugar, saturated fat and sodium, or more protein and fiber. Data: USDA FoodData Central (SR Legacy).
Two ways to compare
- Amounts I picked: compares the real portions you eat, like 1 cup of rice against 1 cup of quinoa.
- Per 100 g: compares equal weights, which shows which food is more nutrient-dense.
What counts as better?
The check mark goes to fewer calories, sugar, saturated fat and sodium, and to more protein and fiber. Carbs and total fat are not marked, since how much you want depends on your goals. A food can win on one nutrient and lose on another, so look at the whole row list.
All values come from USDA FoodData Central. To total a full meal, use the Food Calorie Calculator.
Frequently asked questions
Can I compare restaurant items?
This tool compares everyday foods from USDA. For chain menu items, use the Restaurant Meal Calculator or our menu pages, which list calories for each item.
Why per 100 g?
Comparing equal weights removes portion size from the picture, so you can see which food packs more of a nutrient per bite.