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Protein comparisons, food vs food

157 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 Beef brisket vs Veal chop Lamb shoulder vs Veal shoulder Beef brisket vs Veal cutlet Lamb shoulder vs Veal cutlet Beef stew meat vs Lamb shoulder Beef stew meat vs Pheasant Top round steak vs Pheasant Top round steak vs Ground turkey (fat free)Emu vs Ground turkey (fat free)Beef chuck roast vs Emu Beef chuck roast vs Chicken breast Chicken breast vs Lamb shank Beef chuck roast vs Lamb shank Lamb liver vs Rabbit Chicken gizzards vs Rabbit Rabbit vs Turkey drumstick Elk vs Turkey drumstick Turkey drumstick vs Venison Elk vs Turkey wing Skirt steak vs Lamb loin chop Skirt steak vs Turkey wing Eye of round roast vs Chicken breast with skin Eye of round roast vs Lamb loin chop Beef sirloin steak vs Turkey breast New York strip steak vs Turkey breast Eye of round roast vs Turkey breast Moose vs Country-style pork ribs Beef liver vs Country-style pork ribs Beef liver vs Duck leg Duck leg vs Goose

Seafood

18 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 Cuttlefish vs Smoked sturgeon Ceviche vs Smoked sturgeon Ceviche vs Cuttlefish Bluefin tuna vs Smoked sturgeon Bluefin tuna vs Ceviche Bluefin tuna vs Octopus Octopus vs Yellowtail (hamachi)Tuna steak (yellowfin) vs Yellowtail (hamachi)Fish roe vs Tuna steak (yellowfin)

Eggs

2 comparisons

Egg vs Egg white Egg white vs Egg yolk

Dairy

13 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 Greek yogurt (2%)

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