Side-by-side differences between foods, varieties, formats and methods, with comparable data and the context needed to interpret it.
Raw yellowfin tuna provides about 109 calories, 24.4 g protein, 0.5 g fat and 45 mg sodium per 100 g. A USDA canned-light-in-water reference has 86 calories, 19.4 g protein, 1 g fat and 247 mg sodium. Canned light tuna in oil can approach 198 calories and 8.2 g fat even after draining.
Fresh and canned sardines are nutritionally strong choices. Canning changes texture and may add salt or oil, but it preserves protein and omega-3 fats. When the soft bones are eaten, canned sardines can also provide much more calcium than boneless fresh fish.
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.
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.
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.
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.
There is no permanent category winner because formulas change, but current U.S. examples show the trade-off clearly: Silk Unsweet Almondmilk has 30 calories and 0 g sugar per cup, Oatly Unsweetened Oatmilk has 40 calories per cup, and Silk Unsweet Soymilk has 80 calories but 8 g protein and less than 1 g sugar. Lowest calorie and most nutritionally similar to milk are different questions.