Compare the nutrition of two foods
Banana has more protein, calories and carbs than Apple.
- Banana100 g
- Apple100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Banana | Apple | Daily Value |
|---|---|---|---|
| Calories | 89 kcal (4%) | 52 kcal (3%) | 2,000 kcal |
| Protein | 1.1 g (2%) | 0.26 g (<1%) | 50 g |
| Fat | 0.33 g (<1%) | 0.17 g (<1%) | 78 g |
| Saturated fat | 0.11 g (<1%) | 0.03 g (<1%) | 20 g |
| Carbs | 22.8 g (8%) | 13.8 g (5%) | 275 g |
| Fiber | 2.6 g (9%) | 2.4 g (9%) | 28 g |
| Sugar | 12.2 g | 10.4 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 1 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 358 mg (8%) | 107 mg (2%) | 4,700 mg |
| Calcium | 5 mg (<1%) | 6 mg (<1%) | 1,300 mg |
| Iron | 0.26 mg (1%) | 0.12 mg (<1%) | 18 mg |
| Magnesium | 27 mg (6%) | 5 mg (1%) | 420 mg |
| Vitamin A | 3 µg (<1%) | 3 µg (<1%) | 900 µg |
| Vitamin C | 8.7 mg (10%) | 4.6 mg (5%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
Raw to cooked weight
How much a piece of meat weighs after cooking, from the before-and-after weights USDA measured — and the same plate counted with the raw and the cooked figures.
- Chicken raw vs cookedroasted 74.1% · stewed 79.7% · stewed 72.5%
- Chicken breast raw vs cookedroasted 72.7% · stewed 80.7% · fried 72.7%
- Chicken thigh raw vs cookedroasted 74.3% · stewed 78.9%
- Ground beef raw vs cookedcrumbles, pan-browned 61.3% · loaf, baked 62.6% · patty, broiled 67.9% · patty, pan-broiled 73.2% · crumbles, pan-browned 67.9%
- Ground turkey raw vs cookedpatty, broiled 75.0%
- Beef steak and roast raw vs cookedbroiled 80.6% · roasted 79.4% · roasted 82.5%
Comparisons people look up
- Potato vs Rice nutritionPer 100 g: Baked potato has more of 8 nutrients, Cooked white rice of 6, 1 about equal.
- Banana vs Apple nutritionPer 100 g: Banana has more of 11 nutrients, Apple of 1, 3 about equal.
- Sweet Potato vs Potato nutritionPer 100 g: Baked sweet potato has more of 8 nutrients, Baked potato of 5, 2 about equal.
- Rice vs Quinoa nutritionPer 100 g: Cooked white rice has more of 2 nutrients, Cooked quinoa of 10, 3 about equal.
- Pasta vs Rice nutritionPer 100 g: Cooked pasta has more of 10 nutrients, Cooked white rice of 1, 4 about equal.
- Broccoli vs Cauliflower nutritionPer 100 g: Broccoli has more of 12 nutrients, Cauliflower of 2, 1 about equal.
- Barley vs Rice nutritionPer 100 g: Cooked barley has more of 9 nutrients, Cooked white rice of 2, 4 about equal.
- Chicken vs Beef nutritionPer 100 g: Roasted chicken breast has more of 3 nutrients, Cooked ground beef (85% lean) of 8, 4 about equal.
- Eggs vs Chicken nutritionPer 100 g: Hard-boiled egg has more of 9 nutrients, Roasted chicken breast of 4, 2 about equal.
- Lamb vs Beef nutritionPer 100 g: Roasted lamb leg has more of 4 nutrients, Cooked ground beef (85% lean) of 7, 3 about equal, 1 without data.
- Soy Milk vs Milk nutritionPer 100 g: Soy milk has more of 6 nutrients, Whole milk of 8, 1 about equal.
- Spinach vs Kale nutritionPer 100 g: Spinach has more of 5 nutrients, Kale of 8, 2 about equal.
- Cabbage vs Lettuce nutritionPer 100 g: Cabbage has more of 12 nutrients, Iceberg lettuce of 2, 1 about equal.
- Turkey vs Chicken nutritionPer 100 g: Roasted turkey breast has more of 2 nutrients, Roasted chicken breast of 7, 6 about equal.
All 486 foods · 63 pair pages in total, listed on the foods page.
Foods ranked by one nutrient
- Foods high in proteinPer 100 g, per serving and per 100 kcal
- Foods high in fiberPer 100 g, per serving and per 100 kcal
- Foods high in ironPer 100 g, per serving and per 100 kcal
- Foods high in potassiumPer 100 g, per serving and per 100 kcal
- Foods high in calciumPer 100 g, per serving and per 100 kcal
- Foods high in vitamin CPer 100 g, per serving and per 100 kcal
- Foods high in magnesiumPer 100 g, per serving and per 100 kcal
- Foods high in vitamin APer 100 g, per serving and per 100 kcal
- Foods high in sodiumPer 100 g, per serving and per 100 kcal
- Foods high in sugarsPer 100 g, per serving and per 100 kcal
Read the rest — 3 more sections
What the three views mean
Per 100 g weighs every food the same, which flatters concentrated foods: dried fruit, nuts, oils and powders top most rows because their water has gone. Per serving uses the household measures USDA records — a medium banana, a cup of cooked rice, an ounce of almonds — so it is closer to a plate, but servings differ in weight from food to food. Per 100 kcal scales both foods to the same energy and asks what else comes with it. Foods under 10 kcal per 100 g, such as black coffee or water-like drinks, are left out of that view because 100 kcal of them is not a realistic amount.
Which foods are here
486 foods in 16 groups, chosen from USDA's SR Legacy table of 7,793: common raw and simply cooked foods rather than brands or restaurant dishes. Fruits 60, Vegetables 101, Legumes 28, Nuts & seeds 27, Grains & pasta 30, Bread & bakery 20 and so on. The state is part of each name — 165 raw, 44 boiled, 24 roasted, 5 baked, 38 broiled, 12 dried, 3 dry — because cooking changes the water in 100 grams. 4 foods have no household serving in USDA's table and stay at 100 g in the serving view.
What is not here
Amino acids, glycemic index, added versus natural sugar, recipes and branded products. Nothing on this site says a food is better or worse for you: it shows which has more of a nutrient, by how much, and what share of the label Daily Value that is.
More on reading the comparer and its limits
How to read the first comparison
The page opens on banana against apple because both have a USDA household serving, which lets the per serving view work for the starting pair. Each nutrient is drawn as a pair of bars that share one scale, so bar length is the amount, not a ranking. Per 100 g the banana row for potassium reads 358 mg against 107 mg; switch to per serving and the picture changes, because a 1 medium (7" to 7-7/8" long) banana weighs 118 g and a 1 medium (3" dia) apple weighs 182 g, which gives 422 mg against 195 mg.
The small percentage beside each bar is the share of the FDA Daily Value. It is a label convention, set around a 2,000-calorie diet, not a personal target. Sugars have no Daily Value in the data this site uses, so that row shows the amount only. If you add a third food, the bars are redrawn on a common scale, so a very large number in one food can make the other two look small — read the printed amounts as well as the bars.
Where the numbers come from and what they leave out
Every figure comes from the USDA FoodData Central SR Legacy release, which is public domain. SR Legacy is a frozen 2018 table of averages from laboratory analysis, so a specific apple, a different variety or a different ripeness will not match it exactly. The complete list of sources, the way foods were chosen and the spot checks against the USDA interface are on the sources page.
Because the table covers 486 generic foods, it will not contain a brand name, a restaurant dish or a home recipe. If you compare a packaged product, use its own label instead. Nothing here estimates how much of a nutrient your body absorbs, and the site does not say that a food is better or worse for you. It is a reference for comparing amounts, not medical or dietary advice; for health decisions, talk to a qualified professional.
Three ways to use the comparer
Choosing between two items at the shop: leave the basis on per serving and compare the foods you would really eat. Planning a meal around one nutrient: open one of the ranking pages and tap a food to load it here beside another. Checking a label: put the label's food in the left slot and look at the closest generic entry on the right, remembering that the per 100 g view is the only one that removes portion size from the argument.
Frequently asked questions
Why do two foods with the same calories show different bar lengths? Because the bars show one nutrient at a time, each on its own scale, not energy. Why is a nutrient marked no data? USDA did not report it for that entry, and the site does not guess a value. Can I compare cooked and raw versions? Yes, both states exist as separate foods, and the raw-to-cooked pages show how the same piece of meat changes in weight. Are the Daily Values the same for everyone? No; the figures used are the FDA values for adults and children aged four and over.