The Most Surprising Nutrition Facts from USDA Data

1. Almonds Have More Protein Than Most People Think

Most people reach for chicken when they think protein. But per 100g, almonds deliver 21g of protein — comparable to many cuts of meat. The catch: almonds are also high in fat (49g/100g), making them calorie-dense. They're not a low-calorie protein source, but they're not the pure fat food the keto world sometimes implies either.

Compare them yourself: Almonds vs Walnuts, or see the full almond nutrition profile.

2. Oats Beat Quinoa on Protein

Quinoa gets marketed as the superior grain because it's a "complete protein." That's true — it contains all nine essential amino acids. But plain rolled oats contain more total protein per 100g (17g vs 14g for quinoa) at roughly a quarter of the price. The amino acid profile matters for strict plant-based eaters, but for most people, total protein intake is what counts.

See the side-by-side: Oats vs Quinoa.

3. Greek Yogurt vs Regular Yogurt: A Bigger Gap Than You'd Expect

Greek yogurt isn't just "thicker yogurt." The straining process removes most of the liquid whey, concentrating the protein dramatically. Per 100g: Greek yogurt averages 10g protein, plain regular yogurt around 3.5g. That's nearly 3x more protein for roughly the same calories.

Compare them in detail →

4. Kale vs Broccoli: Broccoli Wins on Most Metrics

Kale gets more press, but broccoli is arguably the better all-around vegetable by USDA data. Per 100g:

• Broccoli: 2.8g protein, 2.6g fiber, 89mg vitamin C
• Kale: 2.9g protein, 2.0g fiber, 93mg vitamin C

They're nearly identical on the headline numbers — kale edges out slightly on vitamin K and certain phytonutrients, but the "superfood" gap is much smaller than marketing suggests. Full comparison here.

5. Tofu Has More Iron Than You'd Expect

Firm tofu provides about 2.7mg of iron per 100g. A comparable portion of chicken breast has only 0.7mg. The form of iron is different (non-heme vs heme, with different absorption rates), but tofu is meaningfully iron-rich in a way that surprises most people.

See: Egg vs Tofu nutrition comparison.

6. Sweet Potato vs Regular Potato: Less Different Than You Think

Sweet potatoes have a health halo that doesn't fully hold up to data scrutiny. Per 100g baked:

• Sweet potato: 90 calories, 2g protein, 3g fiber, 709mcg vitamin A (as beta-carotene)
• Regular potato: 93 calories, 2.5g protein, 2.1g fiber, 0mcg vitamin A

The real difference is vitamin A content — sweet potatoes win decisively there. But on calories, protein, and fiber, they're nearly identical. Regular potatoes aren't the nutritional villains they're often portrayed as. See the comparison.

7. Salmon Beats Chicken on More Than Omega-3s

Everyone knows salmon has more omega-3 fatty acids than chicken breast. Less recognized: per 100g, salmon also has more protein (25g vs 23g) and significantly more B12, selenium, and potassium. The only metric where chicken wins is calories — salmon's healthy fats add up to roughly 180 cal/100g vs chicken's 165. Full breakdown here.

Methodology Note

All figures above come from USDA FoodData Central, using SR Legacy data for raw or basic-preparation values. "Per 100g" comparisons are the standard for nutritional science because they remove serving size as a confounding variable. For most foods we reference uncooked weights; exceptions are noted.

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