Side-by-side differences between foods, varieties, formats and methods, with comparable data and the context needed to interpret it.
Removing milk fat mainly lowers calories, total fat and saturated fat. USDA references per 100 g: whole milk 61 calories and 3.25 g fat; 2% milk 50 calories and about 2 g fat; skim milk 34 calories and 0.08 g fat. Protein stays close to 3.2–3.4 g and calcium remains around 113–122 mg.
The biggest predictable change is fat. USDA plain yogurt references provide about 61 calories, 3.25 g fat and 3.47 g protein/100 g for whole-milk yogurt versus 50 calories, 0.1 g fat and 4.2 g protein for nonfat. Carbohydrate is product-dependent and can be higher in nonfat yogurt because milk solids and processing differ.
Young jackfruit can mimic shredded-meat texture, but not its protein density: roughly 2–2.6 g/100 g versus about 20 g/100 g in raw 90/10 ground beef.
A formulated plant burger can come fairly close to beef in protein but differ sharply in saturated fat and sodium. Normalizing both to 100 g makes the trade-offs clearer.
Using current unsweetened products, Silk soy milk provides 8 g protein per cup while Oatly Unsweetened lists 0 g. Fortification can make calcium and vitamin D look similar despite very different macros.
In current unsweetened examples, Silk almond milk has 30 calories and 1 g protein per cup; Oatly Unsweetened has 40 calories and 0 g. Much of the calcium comes from fortification.
Dry TVP and raw ground beef contain very different amounts of water. Comparing enough of each to provide about 20 g protein makes the trade-offs clearer.
TVP and tofu are both soy foods, but their water content makes a direct cup-for-cup comparison misleading. TVP is dry and protein-dense until rehydrated; tofu is a moist curd. Both can supply complete soy protein, but texture and nutrient details vary by product.
Sourdough and whole grain describe different things. Sourdough refers to a fermentation method; whole grain means the grain kernel retains the bran, germ and endosperm. A loaf can be white sourdough, whole-grain yeast bread or whole-grain sourdough. For fiber and grain nutrients, flour composition comes first; sourdough adds fermentation-related changes such as acidification and possible reductions in phytate and fructans.
Seitan, tofu and tempeh can fill the same spot on a plate, but they are nutritionally different: seitan is concentrated wheat gluten, tofu is soybean curd, and tempeh is fermented whole soybeans.
Hummus and guacamole are both plant-based dips, but they are not nutritionally interchangeable. Per 100 g, the current USDA references used here provide 243 calories and 7.3 g protein for hummus versus 155 calories and 1.9 g for guacamole. Guacamole provides slightly more fiber, 6.5 versus 5.4 g/100 g, and less energy. In a 50 g portion, that is about 122 versus 78 calories.
Hummus and tahini are not interchangeable foods: tahini is concentrated sesame paste and is often one ingredient in hummus. In equal 30 g servings, the USDA references used here provide about 73 calories, 2.2 g protein, 5.1 g fat and 1.6 g fiber for hummus, versus about 209 calories, 5.9 g protein, 18.7 g fat and 2.5 g fiber for tahini.