Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
Cooked oatmeal generally provides substantially more fiber than cooked white rice, while protein per 100 grams is surprisingly similar. Oat beta-glucan and the viscous texture of porridge may also support greater feelings of fullness.
For protein concentration, Greek yogurt usually wins by a wide margin. USDA lists plain whole-milk Greek yogurt at about 9 g protein per 100 g, while many plain milk kefirs land around 3–4 g per 100 g. Kefir is thinner and drinkable, and traditional kefir fermentation includes a community of lactic-acid bacteria and yeasts rather than classic yogurt cultures alone.
Orange is a good vitamin C source, but it is not the highest. Approximate references per 100 g put guava around 228 mg, black currants around 180 mg, green kiwi near 90 mg, papaya about 60 mg, strawberries about 59 mg and orange around 50 mg. Variety, ripeness and storage can shift the actual amount.
Plain yogurt is a useful source of protein and calcium, but there is no single nutrition profile for all yogurt. Conventional plain yogurt often provides roughly 3–5 g protein per 100 g, while Greek yogurt can reach about 8–10 g; fat depends mainly on whether the starting milk is whole, reduced-fat or nonfat.
The lowest-calorie fresh fruits are generally those with the most water and very little fat. Reference values per 100 g include lemon ~29 calories, watermelon and lime 30, strawberries 32, cantaloupe 34, peach 39, pink/red grapefruit 42 and blackberries 43. Per-100-g figures compare energy density; realistic serving sizes still change how many calories you eat.
The biggest consistent difference between white and whole-wheat bread is not calories; it is fiber and how much of the grain remains. USDA references provide about 252 calories, 12.5 g protein and 6.0 g fiber per 100 g for whole-wheat bread versus 266 calories, 8.9 g protein and 2.7 g fiber for white bread. Individual loaves can vary substantially.
Among common fresh fruits, avocado is an outlier at only about 0.7 g total sugar per 100 g. Other low-sugar examples include lime (~1.7 g), lemon (~2.5 g), raspberries (4.4 g), blackberries (4.9 g), strawberries (4.9 g), watermelon (6.2 g) and pink/red grapefruit (6.9 g). Per-100-g rankings compare concentration; serving size and total nutrition still matter.
Fortified unsweetened soy milk can come very close to cow's milk in protein and calcium. A cup of 2% dairy milk provides roughly 8 g protein and 290 mg calcium; the FDA's fortified plant-beverage example provides 7 g and 300 mg. Soy is typically lower in saturated fat and contains no lactose, but calcium and vitamin levels depend on fortification.
Cooked without sauce, white and whole-wheat pasta are very similar in calories and protein. USDA references provide about 149 calories, 6.0 g protein and 3.9 g fiber per 100 g for whole-wheat pasta versus 158 calories, 5.8 g protein and 1.8 g fiber for enriched white pasta. Fiber is the meaningful gap.
Among comparable cooked and drained vegetables, artichoke provides about 5.7 g fiber per 100 g, collard greens about 4.0 g, parsnips 3.6 g, broccoli 3.3 g and cooked carrots around 3.0 g. Those gaps are useful, but the amount you actually eat can matter more than a small difference in rank.
Two hams cured with salt can finish with meaningfully different salt levels. Uptake depends on salting time, weight, thickness, fat and piece characteristics; months of drying then concentrate the salt as water is lost. Salt is not perfectly uniform within the leg either, so different slices can taste more or less salty.
A USDA reference for raw sweet potato provides about 86 calories, 20.1 g carbohydrate, 3 g fiber, 1.6 g protein and almost no fat per 100 g. Orange-fleshed varieties are notably rich in beta-carotene; boiling or baking changes per-100-gram values because the finished food contains a different amount of water.