Blog
Practical guides on counting macros, choosing the right foods, and making nutrition simple — plus how Sunn works under the hood.
Is Almond Butter Healthier Than Peanut Butter? Mostly
Per 100g, almond butter beats reduced-fat peanut butter on 6 of 7 nutrients. Per 100 calories it's 4–3, and peanut has 1.47× the protein. USDA data.
Tofu vs Eggs: Firm Tofu Wins on Protein and Every Mineral
Firm tofu has 17.3g of protein per 100g vs 12.6g for whole egg at the same calories, plus more of every mineral both carry. Eggs keep vitamin A. USDA data.
Is Greek Yogurt Healthier Than Regular? Not on Calcium
Plain Greek yogurt has 2.87× the protein of regular yogurt per 100g, but regular keeps more calcium, potassium and magnesium per calorie. USDA data.
Are Tortillas Healthier Than Bread? Not the Flour Ones
Corn tortillas have 2.91× the fiber of white bread per 100 calories and less sodium. Flour tortillas lose to bread 4–1 and carry more salt. USDA data.
Is Bread Healthier Than Rice? Close, Until You Count Salt
Per 100g white bread beats cooked white rice on all 5 shared nutrients. Per 100 calories it's 3–2, and bread has about 109× the sodium. USDA data.
Quinoa vs Brown Rice: Quinoa Wins All 7, Per Calorie Too
Is quinoa healthier than brown rice? On all 7 nutrients both carry, yes: 2.0× the fiber and 3.4× the iron per 100 calories. Brown rice wins on fat.
Is Brown Rice Healthier Than White Rice? Not on Iron
Per 100 calories, cooked brown rice has 3.6× the magnesium and 1.6× the fiber of white rice. Enriched white rice has 4.1× the iron. USDA data.
Calorie-Dense Foods for Weight Gain: Nuts and Seeds Lead
500 calories is 70g of macadamias but 407g of cooked rice. 20 of 182 USDA foods pass 500 kcal per 100g, and 17 are nuts, seeds or their butters.
Is Rice Healthier Than Potatoes? Per Calorie, Potatoes Win
Per 100g, cooked white rice and raw potato split 8 nutrients 4–4. Per 100 calories potatoes win 6 of 8, with 12.1× the potassium. Rice keeps iron.
How Much Protein Is in Edamame? More Than Any Bean
Edamame has 11.9g of protein per 100g shelled (9.83g per 100 kcal), more than any cooked bean or lentil. 30g of protein costs 305 calories. USDA data.
High-Protein Breakfast Foods: Cottage Cheese Beats Eggs
Egg whites lead 22 breakfast foods at 20.96g protein per 100 calories; lowfat cottage cheese 17.22g; whole eggs 8.81g. Oats sit level with bacon.
Is Deer Meat Healthier Than Beef? Yes, Even Than Sirloin
Raw venison has 2.66g fat per 100g vs 12.7g in grass-fed ground beef, and beats top sirloin too: 18.53g protein per 100 kcal vs 14.67g. USDA data.
Apricot vs Peach: Apricots Win 6 Nutrients, Peach Wins 1
Per 100 calories, raw apricots beat yellow peaches on 6 of 9 nutrients, led by 3.5× the vitamin A. Iron and magnesium are draws. Peaches win on zinc.
No Vegetable Wins on Fiber per Calorie. The Category Does
Collards 12.50g, romaine 12.35g, eggplant 12.00g of fiber per 100 calories — too close to separate. The food-group gap is 4.4x and it is real.
Beef Is Last of 11 Food Groups on Calcium per Calorie
Six beef rows give 1.43 to 6.06mg calcium per 100 calories. 151 of 175 other foods beat the best one, and beef is last of 11 food groups.
Pasta Leads Grains on Protein Only Because It Is Dry
Dry pasta has 13g protein per 100g, 3x any grain. Per 100 calories it is 5th; cooked wild rice leads at 3.95g. The basis decides the winner.
Only 26 of 182 Foods Clear Both Bars
26 of 182 USDA foods clear 8.79g protein per 100 calories and 119 calories per 100g. Shrimp leads at 24.24g. Whey protein powder fails the calorie bar.
Almonds Beat Walnuts Per Gram and Per Calorie
Per 100 calories raw almonds beat raw walnuts on protein, fiber, iron, calcium, potassium, magnesium and zinc. Calcium is 3.25×; zinc is 1.17×.
Quinoa Leads the Grains on Potassium. It Still Loses.
Quinoa leads 10 grains on potassium per calorie at 143.3mg, but every grain falls below the 244mg median of the other 177 foods. 123 foods beat quinoa.
The Orange Is 14th: Vitamin C Per Calorie, Ranked
Ranked by vitamin C per 100 calories across 158 USDA foods: red bell pepper leads at 458.1mg, guava 335.3mg, orange only 14th at 125.7mg.
Canned Tuna Leads Seafood Protein, Then Drops to 8th
Oil-packed canned tuna has the most protein per 100g of 19 seafoods (29.1g) but ranks 8th per 100 calories. Cooked shrimp leads at 24.2g — 65% more.
High Volume Low Calorie Foods: Vegetables Fill the Top 16
100 calories is 769g of raw bok choy but 11.3g of oil. We ranked 183 USDA foods by grams per 100 calories: vegetables take the first 16 places.
Magnesium-Rich Foods: Seeds Lead, Dairy and Fruit Trail
Hulled hemp seed has 700mg of magnesium per 100g. By food group, seeds lead at a 228.5mg median; dairy (13.5mg) and fruit (10.7mg) trail. 180 USDA foods.
Orange Beats Apple on 6 Nutrients; the 7th Is a Tie
A raw navel orange beats a Fuji apple on protein, potassium, calcium, iron, magnesium and zinc per 100g. Fiber ties at 2g vs 2.08g. USDA rows compared.
Salmon vs Shrimp: 48× the Fat, a Third the Cholesterol
Raw salmon has 13.4g of fat per 100g, cooked shrimp 0.28g — 47.9×. Shrimp wins protein per calorie 2.47×; salmon has a third the cholesterol.
10g of Fiber Costs 62 Calories — or 1,708
Ten grams of fiber costs 62 calories from cocoa powder and 1,708 from pine nuts. The cheap options are 189–476g of produce. 33 foods can never reach it.
A Banana Every Day Is 3,151 Calories a Month
One medium banana is 105 calories and 422mg of potassium. Seven is 735 calories; thirty is 3,151 and 432g of sugar. What a daily banana actually costs.
Peanut Butter Tops Legume Protein, Then Falls to 11th
Peanut butter has the most protein per 100g of 13 legumes (25.9g) but ranks 11th per 100 calories. Firm tofu leads at 12.0g; lentils lead the beans.
How Much Protein Is in an Egg? Depends on the Size
One large egg has 6.3g of protein, a small one 4.8g, a jumbo 7.9g. Two jumbo eggs beat three small ones. Full count-by-size table from the USDA row.
The Food With the Most Zinc Beats Second Place 14×
Raw eastern oyster has 37.9mg of zinc per 100g — 3.83× hemp seed. Per 100 calories the gap widens to 14×, and the seeds drop out of the top ten.
The Best Low-Cholesterol Protein Is an Animal Food
105 of our 150 USDA rows are low-cholesterol by the FDA's 20mg rule. Raw egg white leads on protein per calorie at 21.0g, and 96 rows sit at exactly 0mg.
The Leanest High-Protein Meats (Shrimp Doesn't Qualify)
Raw yellowfin tuna leads our USDA lean-meat ranking at 22.4g of protein per 100 calories. Shrimp, crab and lobster score higher and fail the lean test.
Kale Beats Collards by 0.099%. That Is Not a Win
Kale leads collards on calcium per 100 calories by 0.71mg — smaller than the rounding in the source rows. Why this ranking has no honest first place.
20g of Protein Costs 83 Calories. Or 1,815
Twenty grams of protein costs 83 calories from cooked shrimp and 1,815 from raw macadamias. The full cost table, and the 85 foods that never get there.
Spinach Tops the Iron List. It Is Also 435g Per 100 Calories
Raw spinach leads all 182 foods at 11.78mg of iron per 100 calories — but those 100 calories weigh 435g. Printing the grams re-sorts the whole ranking.
The Egg White Fat Gap Is 56×. Per Calorie, Still 20×
Whole egg has 55.9× the fat of egg white per 100g. Per 100 calories it is still 20.3× — the basis switch that collapses most fat gaps barely dents it.
Butter Has 79× the Fat of Cottage Cheese. Per Calorie, 8×
Salted butter carries 79.5× the fat of 1% cottage cheese per 100g. Per 100 calories it is 8.0× — butter sits at the ceiling of all 189 foods.
Cheese Looks High-Protein Until You Divide
Cheddar beats Greek yogurt on protein per 100g by 134%. Per 100 calories yogurt wins by 139%. All 22 dairy and egg foods, ranked both ways.
Bananas Are 45th for Potassium Per Calorie
Raw spinach gives 2,426.1mg of potassium per 100 calories and a banana 402.2mg — but 100 calories of spinach is 435g. The useful answer is 32nd.
The Highest-Calcium Foods Per Calorie Aren't Dairy
Raw kale gives 725.7mg of calcium per 100 calories, the most of 188 USDA foods. The first dairy is 7th — and the food topping both lists was fortified.
Whey vs Greek Yogurt: 7.9× Protein, or 1.5×?
Whey powder has 7.9× the protein of Greek yogurt per 100g and 1.5× per calorie. 20g of protein costs 98 calories as whey, 147 as yogurt.
The Highest-Protein Fruit Is a Coin Toss
Lemon leads our 33-fruit USDA ranking at 3.79g of protein per 100 calories, 0.04g ahead of guava. The gap to raw broccoli is bigger than the whole list.
The Highest-Protein Vegetable Isn't a Vegetable
Raw mushrooms top our 38-food USDA vegetable ranking at 14g of protein per 100 calories. They are a fungus. Per 100g the winner is a legume.
Foods Highest in Iron Per Calorie (Portion Is the Catch)
Raw spinach tops our 182-food USDA ranking at 11.8mg of iron per 100 calories — but that is 435g of spinach. Oysters give 9.8mg in 169g.
Which Foods Give the Most Protein Per Calorie?
Shrimp tops our 183-food USDA ranking at 24.2g of protein per 100 calories. Hemp seeds, second per 100g, fall to 5.7g. Why the two rankings barely overlap.
Does Avocado Have More Potassium Than a Banana?
Per 100g, avocado has 507mg of potassium to a banana's 358mg. Per 100 calories the banana wins, 402mg to 304mg. Both from the same USDA rows.
Why Sunn Forgets What You Ate Last Tuesday
Sunn remembers that you're vegetarian and stress-eat on deadlines — and deliberately forgets Tuesday's sandwich. Why that line is the whole design.
Does Lamb or Chicken Have More Protein? (It's Not Close)
Chicken breast has 22.5g protein per 100g raw; ground lamb has 16.6g — with far fewer calories. The honest numbers, plus the one thing lamb wins.
How Many Calories in 10, 20, or 30 Grapes? (And a Punnet)
10 grapes are about 35 calories, 20 are 69, 30 are 104. Punnet answer included — plus how many grapes make 100 calories.
How Many Calories in Half a Banana? (And 2, 3, or 4)
Half a medium banana is 53 calories. Two are 210, three 315, four 420 — but banana sizes vary so much that weighing beats counting.
How Much Protein Is in Each Chicken Cut? (Breast to Wing)
Chicken breast has 22.5g protein per 100g raw. Thigh 19.7g, drumstick and wing 18.4g. The cuts barely differ on protein — fat is what separates them.
Bulgur vs Buckwheat vs Couscous vs Barley: Pick by Goal
Bulgur has the fewest calories and most fiber, buckwheat wins gluten-free, and couscous isn't even a whole grain. 7 grains compared per 100g cooked.
How to Count Macros (Without Losing Your Mind)
You don't need to count macros. But if you're eating healthy and not seeing results, one week of tracking will tell you more than any diet book. Here's the no-nonsense guide.
20 Best High-Protein Foods for Weight Loss, Ranked by What Actually Matters
Most protein lists rank by total grams. That's the wrong metric. This list ranks by protein percentage — how much of each calorie actually goes to protein.
Why I Built a Nutrition Coach That Lives in WhatsApp
I got tired of the same cycle: download a tracking app, log meals for three days, get annoyed, quit. So I built something different.
How Much Protein Do You Actually Need?
The RDA says 0.36g per pound. Bodybuilders say 1g per pound. The science says something in between — and it depends on your goal, your age, and whether you're in a deficit.
What Is a Calorie Deficit (and How to Do It Without Hating Your Life)
A calorie deficit is the only way to lose weight. But the world doesn't need another article explaining that — it needs a guide on how to eat less without being miserable.
The Beginner's Guide to Meal Prep (That Actually Sticks)
Most meal prep fails because of bad systems, not bad recipes. The 3-container method takes one hour, gives you flexibility all week, and doesn't make you dread eating.
Why You're Always Hungry (and What to Do About It)
Constant hunger is a signal, not a character flaw. You're probably under-eating protein, under-eating fiber, sleeping poorly, or some combination of all three.
TDEE Explained: The Number That Actually Determines Your Weight
Your Total Daily Energy Expenditure is the single most important number for weight management. Most people have no idea what theirs is — and the calculators are probably wrong.
Intermittent Fasting: Does It Work, or Is It Just Skipping Breakfast?
IF works — but not because of magic metabolic windows. It works because eating in a shorter window usually means fewer calories. Here's the honest guide to who it helps, who should skip it, and how to do it right.
How to Actually Lose Belly Fat (No, You Can't Target It)
Spot reduction is a myth. Belly fat — especially the dangerous visceral kind — is lost through a calorie deficit, strength training, sleep, and stress management. No shortcuts, no crunches, no detox teas.
15 Best Foods for Weight Loss (Ranked by Satiety, Not Hype)
Forget superfoods. These 15 foods are ranked by a single metric: how full they keep you per calorie. High protein, high fiber, high volume — the three factors that actually make weight loss sustainable.
How to Read a Nutrition Label in 30 Seconds (The Only 4 Lines That Matter)
Most people stare at the whole label — just check serving size, calories, protein, and fiber. That's it. Here's how to evaluate any product in 30 seconds.
Does Meal Timing Matter? Here's What 20 Years of Research Says
For most people, WHAT and HOW MUCH you eat matters 10x more than WHEN. The anabolic window, late-night eating, breakfast — here's what the science actually says.
The No-BS Diet Guide for Building Muscle
You need a calorie surplus (but not a huge one), enough protein (1.6-2.2g/kg), and progressive overload. Here's exactly what that looks like on your plate.
20 Healthy Snacks Under 200 Calories (That Actually Keep You Full)
Most snack lists are useless because they ignore the only thing that matters: how full a snack keeps you per calorie. This one ranks 20 snacks by protein and fiber density, grouped by what you're actually craving.
Why You Crave Sugar (And 7 Science-Backed Ways to Stop)
Sugar activates the same reward pathways as addictive substances. But cravings are also driven by blood sugar crashes, low protein, poor sleep, and habit. Here are 7 strategies that actually work.
How Much Water Should You Actually Drink? (It's Not 8 Glasses)
The 8-glasses rule has no scientific basis. Here's what the research actually says about hydration — a practical formula based on your body weight, activity level, and diet.
I Tracked My Food on WhatsApp for 30 Days. Here's What Happened.
Traditional tracking apps made me quit after 3 days. Tracking through WhatsApp lasted 30. Here's why messaging beats apps for food logging — and what I learned about my eating habits.
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