Compare two foods side by side

Put both foods on the same footing by comparing a fixed weight — 100g is the standard used by the USDA and by food labels in most countries. Comparing a whole avocado against a slice of bread tells you very little; comparing 100g of each tells you which is more calorie-dense, which has more protein and fiber, and how much sugar and sodium each carries.

Every number on this page is per 100g. When a serving is a useful reference, the preparation note under each food name gives it — for example a medium banana is about 118g and a slice of bread about 28g. To convert, divide by 100 and multiply by your actual portion weight.

There is no universal winner. The better choice depends on what you are trying to do: fewer calories matters for fat loss, more protein matters for muscle, lower net carbs matters for blood sugar and keto. The four verdict cards above apply those rules explicitly so you can see exactly why a food wins a category.

Net carbs are total carbohydrates minus fiber, because fiber is largely indigestible and has little effect on blood glucose. Lentils, for instance, show 20g of carbs per 100g but only 12.1g of net carbs. Net carbs are the number to watch on a keto or low-carb diet, and a reasonable guide for blood sugar in general.

Values are rounded from USDA FoodData Central, which is the same reference database behind most nutrition apps and food labels. Actual numbers shift with preparation: grilled chicken, fried chicken and chicken with skin on all differ. The preparation note under each food name states which version the numbers describe.

No. This is reference nutrition data, not individualised advice. If you manage diabetes, kidney disease or any condition that requires a prescribed diet, work with your doctor or a registered dietitian before making changes.