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Nutritional Density
Comparison tool

Compare Foods

Compare the nutritional value of your favorite foods side by side. Values default to per 100 g, the fairest direct comparison; switch to per serving or per 100 kcal at any time.

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Food 1
Food 2
Chicken Breast, a nutrient-dense protein-rich food, photographed on a plain linen surface

Chicken Breast, cooked

Serving: 100 g cooked

Values per 100 g

Calories

165 kcal

Protein

31g

Carbohydrates

0g

Dietary Fat

3.6g

Protein per 100 kcal:18.8g

Key micronutrients

  • NiacinInvolved in energy release from food.
  • Vitamin B6Supports protein metabolism.
  • SeleniumPart of antioxidant enzyme systems.
  • PhosphorusContributes to bone maintenance.
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Salmon, a nutrient-dense protein-rich food, photographed on a plain linen surface

Salmon, cooked

Serving: 100 g cooked

Values per 100 g

Calories

208 kcal

Protein

22g

Carbohydrates

0g

Dietary Fat

13g

Protein per 100 kcal:10.6g

Key micronutrients

  • EPA and DHALong-chain omega-3 fats found in few other foods.
  • Vitamin DOily fish is one of the most reliable food sources.
  • Vitamin B12Present in substantial amounts.
  • SeleniumContributes to normal thyroid function.
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Per 100 g standardises the amount of food, per serving reflects how much people typically eat, and per 100 kcal shows how much of each nutrient a food delivers for the same energy. More protein suits some goals, more fibre suits others, and both foods can belong in the same week of eating.

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