Side-by-side differences between foods, varieties, formats and methods, with comparable data and the context needed to interpret it.
The calorie gap between cooked quinoa and brown rice is tiny: both are around 120 calories per 100 grams. Quinoa provides roughly 4.4 grams protein and 2.8 grams fiber versus about 2.7 grams and 1.6 grams in brown rice.
Roasting does not empty a nut of nutrition. Protein, minerals, and the broad fatty-acid profile change relatively little, while heat-sensitive compounds such as some tocopherols, thiamin, carotenoids, and polyphenols can fall—especially with hotter or longer roasting.
The value of rice with beans or lentils goes beyond the phrase “complete protein.” Legumes dramatically raise the protein and fiber of a rice-based meal and supply more lysine, an amino acid relatively limited in many grains. Complementarity works across the diet, not only in one bowl.
Cashews and almonds are close in calories but far apart in fiber and carbohydrate. Per 100 grams, almonds provide about 21 grams protein and 12.5 grams fiber; cashews provide about 18 grams protein and 3.3 grams fiber with substantially more starch.
Hake and salmon can provide similar amounts of protein in a serving, but their energy profiles are very different. Hake is lean; salmon carries roughly 10 g more fat per 100 g and far more EPA and DHA.
Salmon and sardines are surprisingly close in protein and calories. Both provide EPA and DHA; cooked Atlantic salmon can land around 2 grams EPA+DHA per 100 grams, while canned sardines are often around 1.4 grams, depending on species and product.
Aging does not magically add protein or fat to cheese; it removes water. That is why aged cheeses can exceed 350–400 calories and 25 grams of protein per 100 grams while many fresh cheeses land around 170–250 calories and 12–18 grams protein.
Pistachios clearly lead in protein and fiber by equal weight; walnuts lead even more dramatically in ALA, the main plant omega-3. A 1-ounce-style serving gives about 6 grams protein from pistachios versus roughly 4.5 grams from walnuts, while walnuts deliver around 2.6 grams ALA.
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.
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.
Dietary iron comes mainly in heme and nonheme forms. Heme iron occurs in animal tissues and is generally absorbed more efficiently; nonheme iron occurs in plant foods, fortified foods and part of animal foods, but its absorption varies much more with the meal. That means 3 mg of iron from lentils and 3 mg from meat are not necessarily equivalent in absorbed iron. Vitamin C improves nonheme-iron absorption, while phytate and some polyphenols can reduce it.