What's really in your plate,
the useful and the to-watch

Standard reference values for the generic food named, in the style of USDA FoodData Central, given per 100 g. Brands, recipes and cooking change real values, so treat every number as a solid typical figure rather than a laboratory reading of your exact plate.

Per 100 g compares foods fairly — it is the only honest way to rank them. Portions show what you actually eat: a food that looks light per 100 g can still deliver a lot when the serving is large, which is exactly what the duel makes visible.

Three points are available: more protein wins one, more fibre wins one, and fewer calories for the same portion wins one. Fat and carbohydrates are shown without points on purpose — whether more or less is better depends on your goal, so the duel refuses to pretend otherwise.

It is a nutrient-density score: how much protein a food gives you for every 100 calories it costs. High scores mean the food earns its calories; it is one of the fairest single rankings for comparing protein sources.

Our tables score the five nutrients we can source reliably for every food: energy, protein, carbohydrates, fat and fibre. Minerals and vitamins vary too much by brand and soil to fake — their tiles arrive as the database grows, rather than with invented numbers.

Use it to learn and to compare — that is what it is for. It is educational information, not medical or dietetic advice, and it does not replace a professional who knows your situation.