Food Comparisons
Side-by-side nutrition and cost comparisons using USDA data and real grocery store prices. Find out which foods give you the most protein, fiber, and nutrition per dollar.
Chicken Breast vs Turkey Breast
Chicken breast and turkey breast are nearly identical in protein content, but turkey breast is slightly leaner with fewer calories per serving. Chicken breast wins on price — it costs about 30% less per gram of protein at the grocery store. For most meal preppers, chicken breast is the better default; turkey breast is worth rotating in for variety and slightly lower fat.
Atlantic Salmon vs Yellowfin Tuna
Salmon has significantly more fat (including omega-3s) and calories than tuna, making it more nutrient-dense but heavier. Canned tuna is one of the cheapest proteins available, costing less than half what salmon costs per gram of protein. Choose salmon for omega-3s and overall nutrition; choose tuna for budget-friendly lean protein.
Brown Rice vs White Rice
Brown rice has more fiber, vitamins, and minerals because it retains its bran layer. White rice is cheaper, cooks faster, and is easier to digest. The calorie and protein differences are minimal. Brown rice is the better default for health; white rice is fine when you are getting fiber from other sources.
Quinoa vs Rolled Oats
Quinoa is a complete protein and works as a savory grain; oats are cheaper, higher in fiber, and better suited for breakfast. Per gram of protein, oats cost about 60% less than quinoa. Both are excellent whole grains — they serve different meals, so this is less "which is better" and more "use both in the right context."
Ground Beef (93% lean) vs Pork Tenderloin
Lean beef (ground 93/7) has more protein and iron than pork, but costs more per pound. Pork tenderloin is one of the most underrated lean proteins — comparable to chicken breast in fat content at a lower price point. The "winner" depends entirely on the cut you choose.
Chicken Thigh vs Chicken Breast
Chicken breast has more protein and less fat per serving. Chicken thighs cost less per pound but also less protein-dense, so the cost per gram of protein is similar. Thighs are more forgiving to cook (harder to dry out) and have more flavor from the higher fat content.
Sweet Potato vs Russet Potato
Sweet potatoes have more fiber and vitamin A. Regular potatoes have more potassium and are significantly cheaper. The calorie and carb differences are minimal. Regular potatoes are not unhealthy — the "sweet potatoes are better" narrative is overstated. Both are excellent, affordable carb sources.
Greek Yogurt vs Regular Yogurt
Greek yogurt has roughly double the protein and half the sugar of regular yogurt because the straining process removes whey (and carbs with it). Greek yogurt costs more per container but significantly less per gram of protein. For anyone prioritizing protein, Greek yogurt is the clear winner.
Black Beans vs Chickpeas
Black beans and chickpeas are nutritionally similar, but black beans have slightly more fiber and fewer calories while chickpeas have slightly more protein and fat. Both are among the cheapest protein sources available. Choose based on the cuisine you are cooking, not nutritional superiority — the differences are marginal.
Eggs (whole, raw) vs Tofu (firm)
Eggs are more nutrient-dense per serving (B12, choline, vitamin D) and have a higher protein quality score. Tofu is lower in calories, has zero cholesterol, and costs less per gram of protein. Eggs are better for most people as a primary protein; tofu is the better choice for plant-based eaters or anyone watching cholesterol.