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Compare two foods side by side

Pick any two foods and see calories, protein, carbs, fiber, sugar, fat and sodium per 100g. Every row shows which food wins — and the verdict cards below translate that into what it means for weight loss, muscle gain, blood sugar and keto.

Food A

Food B

Sweet potato

baked

White potato

baked

78Goodscore
77Goodscore

Calories

lower is better

90kcal

93kcal

Protein

higher is better

2.0g

2.5g

Carbs

lower is better

21.0g

21.0g

Fiber

higher is better

3.3g

2.2g

Sugar

lower is better

6.5g

1.2g

Fat

lower is better

0.2g

0.1g

Sodium

lower is better

36mg

10mg

All values per 100g, rounded, from USDA FoodData Central. Net carbs: Sweet potato 17.7g vs White potato 18.8g.

Which is better for you?

Each card applies one plain rule to the numbers above — no hidden scoring.

Weight loss

Sweet potato

Fewer calories per 100g wins, with fiber as the tie-break.

Muscle gain

White potato

More protein per 100g wins, with fewer calories as the tie-break.

Blood sugar

Sweet potato

Lower net carbs (carbs minus fiber) wins, with fiber as the tie-break.

Keto

Sweet potato

Lower net carbs per 100g wins.

Popular comparisons

Why compare per 100 grams?

100g is the reference weight the USDA and most food labels use, so it is the only fair way to compare two different foods. A whole avocado and a slice of bread are not comparable portions; 100g of avocado against 100g of bread is. Once you know the per-100g numbers, scaling to your real portion is simple arithmetic.

What the numbers actually tell you

Calories decide whether a food fits a deficit. Protein drives satiety and muscle retention. Fiber slows digestion and flattens glucose response. Sugar and net carbs matter most if you are managing blood sugar or eating keto. Sodium matters for blood pressure. A food that looks "healthy" on one of those axes is often poor on another — which is why the 0–100 score above is backed by the individual numbers rather than replacing them.

When a comparison is misleading

Per-100g data ignores how much you actually eat and what you eat it with. Olive oil has 884 calories per 100g, but nobody eats 100g of it — a tablespoon is about 14g. Bread is moderate per 100g but easy to overeat. Treat the comparison as a starting point, then look at your real portion.

Frequently asked questions

How do you compare two foods nutritionally?
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.
Is this comparison per 100g or per serving?
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.
Which food is healthier?
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.
What are net carbs and why do they matter?
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.
How accurate is this nutrition data?
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.
Is this medical or dietary advice?
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.

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Nutrition data is for reference only and is not medical advice. Talk to your doctor or a registered dietitian about your own diet.