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Black, kidney, pinto, and white beans are not nutritionally identical, but many cooked varieties cluster around 8–10 g protein and 6–9 g fiber per 100 g, with roughly 120–140 calories.
Pumpkin seed kernels are nutrient-dense: roughly 30 g protein, 49 g fat, and more than 550 mg magnesium per 100 g. A 1-ounce serving is about 8–9 g protein and 160–170 calories.
Soy and pea isolates can provide similar grams of protein per scoop. Soy tends to have a somewhat stronger indispensable amino-acid profile, while modern pea isolates can still be highly digestible and high quality.
Beef does not have one nutrition number. Lean cooked cuts often provide about 26–30 g of protein and 5–10 g of fat per 100 g, while a marbled ribeye can exceed 20 g of fat. Iron varies less, with many cuts around 2–3 mg/100 g.
Pork ranges from very lean tenderloin—about 26–28 g protein and 3–5 g fat per 100 g cooked—to pork belly with more than 45 g fat. The cut matters far more than the generic label “pork.”
Skinless cooked turkey breast has about 29–30 g protein and 1–2.5 g fat per 100 g. Thigh can rise to 6–8 g fat, while cooked 93% lean ground turkey can reach 10–13 g, with protein still fairly similar.
Cooked green peas provide about 84 calories, 5.4 g protein, and 5.5 g fiber per 100 g. They have more protein and starch than many vegetables but less protein than mature lentils or soybeans.
Cooked lentils provide about 116 calories, 9 g protein, 7.9 g fiber, and 3.3 mg iron per 100 g. A cooked cup provides nearly 18 g protein and 16 g fiber. Dry values are much higher per 100 g because the lentils have not absorbed water yet.
Chia, flax and walnuts are rich in ALA, while salmon and sardines provide EPA and DHA directly. All three are omega-3 fats, but they are not interchangeable: the body converts only a limited share of ALA to EPA and an even smaller share to DHA.
Avocado wins on potassium and fiber per 100 grams, but it also carries almost twice the calories of banana. Serving size changes the picture: a medium banana can provide more total potassium than half an avocado simply because the edible portion is larger.
Almonds and pistachios are closer nutritionally than their reputations suggest. A roughly 1-ounce serving of either delivers about 6 grams of protein; almonds have a little more fiber, while pistachios come in a few calories lower.
Chicken breast is not the only high-protein part of the bird. Most cuts provide substantial protein, but fat changes much more. Skinless roasted breast is around 31 g protein and 3–4 g fat per 100 g; skin-on wings can approach 18–20 g fat.