Compare foods
Put up to four foods side by side. Compare them per 100 g, per standard serve or at the same weight. 1,588 Australian foods are available.
- AEgg, chicken, whole, hard-boiledBest in 0 of 6 rated rows
- BLentil, dried, boiled, drainedBest in 3 of 6 rated rows
- CTuna, unflavoured, canned in water, drainedBest in 3 of 6 rated rows
| Egg, chicken, whole, hard-boiledEgg, chicken, whole, hard-boiled | Lentil, dried, boiled, drainedLentil, dried, boiled, drained | Tuna, unflavoured, canned in water, drainedTuna, unflavoured, canned in water, drained | |
|---|---|---|---|
| Best in 0 of 6 rated rows | Best in 3 of 6 rated rows | Best in 3 of 6 rated rows | |
| Amount | 120 gEggs | 75 gLegumes as a vegetable | 100 gFish and seafood |
| EnergykJ | 683163 kcal | 28969 kcal | 540129 kcal |
| Proteing, more is better | 14.9 | Worst5.5 | Best26.1 |
| Total fatg | 11.3 | 0.4 | 2.6 |
| Saturated fatg, less is better | Worst3.0 | Best0.05 | 1.0 |
| Carbohydrateg | 0.8 | 8.9 | 0 |
| Sugarsg, less is better | Worst0.4 | Worst0.4 | Best0 |
| Dietary fibreg, more is better | Worst0 | Best3.1 | Worst0 |
| Sodiummg, less is better | 152 | Best1 | Worst250 |
| Protein per 100 kJg, more is better | 2.2 | Worst1.9 | Best4.8 |
Green marks the best value in a row and red the worst, on rows where more or less is better: protein, fibre, vitamins and minerals (more), saturated fat, sugars and sodium (less). Energy, total fat and carbohydrate are not rated. Standard serves are Australian Dietary Guidelines serve sizes, so two foods can have different gram weights. Use "Same weight" to compare gram for gram.
Common comparisons
Three ways to compare
- Standard serves. Each food at its Australian Dietary Guidelines serve size, for example 2 large eggs (120 g) or 75 g of cooked lentils. Serve weights differ between foods. 874 of the 1,588 foods have one.
- Per 100 g. The reference basis used in the food composition tables and on Australian nutrition information panels.
- Same weight. Every food at a gram amount you type, from 1 g to 2,000 g.
Protein per 100 kJ is the grams of protein in the food divided by its energy. It does not change with the amount chosen. It is not calculated for foods under 50 kJ per 100 g.
To find foods to compare, use the food finder, the high protein foods and high fibre foods rankings, or the list of high protein, low calorie foods.
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.