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Canned sardines with bones are calcium-rich because you eat the fish's skeleton. A USDA-derived reference contains about 382 mg calcium per 100 g; an 85 g serving is roughly 325 mg. Pressure and heat soften the small bones enough to chew, but they do not create new calcium.
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.
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.
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.
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.
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.