Same denominator
Per 100 grams makes concentration comparable without pretending every person eats the same serving.
Nutrient guides
Compare the nutrient—not just the meal name.
Explore source-grounded rankings with one consistent basis: the nutrient amount per 100 grams. Every guide also shows the listed USDA serving, links to the underlying food profile, and explains where the comparison can mislead.
Serving context
The source serving stays visible because the amount actually eaten determines the meal total.
No hidden recommendation
A higher rank describes a nutrient value. It is not a diagnosis, treatment plan, or complete score of food quality.
Choose a comparison
Eight ways to inspect the library
Each guide uses the same 2,850 USDA survey-food profiles as the meal library and preserves the source record behind every result.
Protein
Protein in common meals: compare USDA values
Compare protein per 100 grams and per listed serving across common meals using traceable USDA FoodData Central records.
Open guide → Dietary fiberDietary fiber in common meals: compare USDA values
Explore meals with more dietary fiber per 100 grams, with source servings, calorie context, and USDA citations.
Open guide → PotassiumPotassium in common meals: compare USDA values
Compare potassium density and listed serving amounts across common meals using USDA survey-food records.
Open guide → CalciumCalcium in common meals: compare USDA values
Compare calcium per 100 grams and per source serving across common meals, with transparent USDA provenance.
Open guide → IronIron in common meals: compare USDA values
Compare iron density and source-serving amounts across common USDA meal records without hiding portion differences.
Open guide → Vitamin DVitamin D in common meals: compare USDA values
Find USDA meal records with more vitamin D per 100 grams and inspect the listed serving behind each value.
Open guide → SodiumSodium in common meals: compare USDA values
Compare sodium per 100 grams and per listed serving across common meals, with source records and portion cautions.
Open guide → CaloriesCalorie density of common meals: a USDA comparison
Compare calories per 100 grams across common meals while keeping serving size, ingredients, and preparation uncertainty visible.
Open guide →How to read these pages
Use the ranking to find a closer record, then inspect the portion.
A nutrient ranking is a starting point for comparison. Open the food profile to see household measures, the full nutrient table, the exact USDA description, and the factors most likely to move the estimate.
Daily Values are general food-label references. They are not personalized requirements, and the source serving is not necessarily the portion on your plate.