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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
Eggs, a nutrient-dense protein-rich food, photographed on a plain linen surface

Eggs

Serving: 2 large eggs (100 g)

Values per 100 g

Calories

143 kcal

Protein

12.6g

Carbohydrates

0.7g

Dietary Fat

9.5g

Protein per 100 kcal:8.8g

Key micronutrients

  • Choline294 mg (54% DV)
  • Vitamin B120.89 mcg (37% DV)
  • Selenium30.8 mcg (56% DV)
  • Riboflavin (B2)0.46 mg (35% DV)
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Greek Yogurt, a nutrient-dense protein-rich food, photographed on a plain linen surface

Greek Yogurt

Serving: 170 g pot (plain, low fat)

Values per 100 g

Calories

59 kcal

Protein

10g

Carbohydrates

3.5g

Dietary Fat

0.4g

Protein per 100 kcal:17g

Key micronutrients

  • Calcium200 mg (15% DV)
  • Phosphorus240 mg (20% DV)
  • Vitamin B120.9 mcg (38% DV)
  • Zinc1.0 mg (9% DV)
View Full Nutrition Profile

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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