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A USDA raw tomato reference provides 18 calories, 1.2 g fiber and about 12.7 mg vitamin C per 100 g. Canned tomatoes packed in tomato juice provide about 16 calories, 1.9 g fiber, 2.6 mg vitamin C and 115 mg sodium. Heat can lower vitamin C while making tomato lycopene easier to absorb.
USDA references put whole-milk mozzarella near 300 calories, 22.2 g protein and 22.4 g fat per 100 g, versus roughly 403 calories, 24.9 g protein and 33.1 g fat for cheddar. Cheddar has only about 2.7 g more protein but roughly 11 g more fat per 100 g.
Hard Parmesan contains roughly 35–36 g protein per 100 g, more than ten times the concentration in milk. Aging does not create new protein: curd formation, pressing and months of moisture loss concentrate the casein and other milk solids that remain in the cheese.
USDA-derived raw Atlantic salmon data show wild fish at about 142 calories, 19.8 g protein and 6.3 g fat per 100 g, versus farmed Atlantic salmon at 208 calories, 20.4 g protein and 13.4 g fat. Protein is almost identical; farmed salmon has more than twice the total fat in these references.
Cottage cheese and ricotta look similar in a bowl but are structured differently. A 2% cottage product can provide much more protein for the same calories, while whole-milk ricotta brings more fat, richness and a smoother filling texture.
USDA whole-milk ricotta provides about 157 calories, 7.8 g protein and 11 g fat per 100 g. A whole-milk mozzarella reference is around 300 calories, 22 g protein and 22 g fat. Mozzarella is much more concentrated, although very fresh high-moisture mozzarella can be substantially lighter than that reference.
Plain skyr can pack a large amount of protein into a small cup. Icelandic Provisions Plain Skyr currently provides 17 g protein, 120 calories, 2.5 g fat and 3 g sugar per 150 g—about 11.3 g protein and 80 calories per 100 g.
Skyr does not automatically beat Greek yogurt for protein. Normalized to 100 g, Icelandic Provisions Plain Skyr provides about 80 calories, 11.3 g protein and 1.7 g fat; FAGE Total 0% plain Greek yogurt works out to about 53 calories, 10.6 g protein and 0 g fat. Both are concentrated dairy foods; the specific fat level and recipe matter.
In equal 150 g servings, current labels are surprisingly close for energy: Icelandic Provisions Plain Skyr has 120 calories and 17 g protein; Good Culture 2% cottage cheese has 130 calories and 19 g protein. The bigger contrast is sodium: 55 mg in skyr versus 520 mg in cottage cheese.
Cottage cheese can deliver close to 20 g protein in one small cup. Good Culture 2% provides 19 g protein, 130 calories and 3 g fat per 150 g; its 4% whole-milk single serve also provides 19 g protein but 140 calories and 6 g fat. Sodium is often the number worth checking alongside protein.
Fresh cheese is a broad category. Cottage cheese holds moist curds in a creamy dressing, while queso fresco is pressed into a firmer cheese; their water and fat contents create large nutritional differences even before brand-to-brand variation.
The phrase plant milk covers products with very different nutrient profiles. Fortification can make calcium look similar to cow’s milk while protein remains far lower. The most useful comparison is the exact carton versus the dairy milk it may replace.