Food comparisons
Straight numbers for the swaps people actually make. Every comparison shows protein, calories, carbs, fats and protein density side by side per 100 g, plus which one wins for a given goal.
Dairy
- Paneer vs Firm Tofu
- Paneer vs Tempeh
- Paneer vs Soya Chunks
- Paneer vs Halloumi
- Greek Yogurt vs Plain Yogurt
- Greek Yogurt vs Cottage Cheese
- Greek Yogurt vs Whole Milk
- Greek Yogurt vs Skyr
- Plain Yogurt vs Cottage Cheese
- Plain Yogurt vs Whole Milk
- Plain Yogurt vs Skyr
- Cottage Cheese vs Whole Milk
- Cottage Cheese vs Skyr
- Whole Milk vs Skyr
Legume
- Firm Tofu vs Tempeh
- Firm Tofu vs Soya Chunks
- Firm Tofu vs Halloumi
- Tempeh vs Soya Chunks
- Tempeh vs Halloumi
- Soya Chunks vs Halloumi
- Red Lentils vs Chickpeas
- Red Lentils vs Rajma / Kidney Beans
- Red Lentils vs Black Beans
- Red Lentils vs Green Peas
- Chickpeas vs Rajma / Kidney Beans
- Chickpeas vs Black Beans
- Chickpeas vs Green Peas
- Rajma / Kidney Beans vs Black Beans
- Rajma / Kidney Beans vs Green Peas
- Black Beans vs Green Peas
Meat
Egg
Seafood
Supplement
Grain
- White Rice vs Brown Rice
- White Rice vs Quinoa
- White Rice vs Rolled Oats
- White Rice vs Whole Wheat Roti
- White Rice vs Pasta
- Brown Rice vs Quinoa
- Brown Rice vs Rolled Oats
- Brown Rice vs Whole Wheat Roti
- Brown Rice vs Pasta
- Quinoa vs Rolled Oats
- Quinoa vs Whole Wheat Roti
- Quinoa vs Pasta
- Rolled Oats vs Whole Wheat Roti
- Rolled Oats vs Pasta
- Whole Wheat Roti vs Pasta
Nut
- Almonds vs Peanuts
- Almonds vs Walnuts
- Almonds vs Cashews
- Almonds vs Peanut Butter
- Almonds vs Almond Butter
- Peanuts vs Walnuts
- Peanuts vs Cashews
- Peanuts vs Peanut Butter
- Peanuts vs Almond Butter
- Walnuts vs Cashews
- Walnuts vs Peanut Butter
- Walnuts vs Almond Butter
- Cashews vs Peanut Butter
- Cashews vs Almond Butter
- Peanut Butter vs Almond Butter