Comparison Hub

Food Comparisons: Calories, Nutrition & Healthy Swaps

Q: Will more comparisons be added?

Yes — this is the first set. Upcoming pairs cover breads, breakfasts, dairy, beverages and Gulf dishes. Each new page will appear on this hub.

Last reviewed: July 2, 2026

Ever stood in the kitchen wondering whether rice or roti is the lighter choice tonight — or whether biryani really costs that much more than pulao? These pages answer exactly that: two everyday foods, side by side, with real numbers from the CalorieMetrica database and honest verdicts for weight loss, muscle gain and everyday eating.

🔄 Open the Food Compare Tool 🍽 Meal Planner ♻️ Healthy Swap Guide

Why comparison pages?

Single-food calorie pages tell you what something costs; comparison pages tell you what to choose. Each comparison below uses the same verified nutrition data that powers CalorieMetrica's calculators and Meal Planner, so the number you see here is the number your meal plan will use. Every page gives you a quick verdict up top, a full side-by-side table, weight-loss and muscle-gain calls, regional context, practical example plates and FAQs — no vague "everything in moderation" endings.

Rice & Grains

🍚 Rice vs Roti

The daily desi staple question: ~242 kcal per cup of rice vs ~120 kcal per roti. Which fits your goal?

🟫 White Rice vs Brown Rice

Only ~19 kcal apart per 100g — but 4.5× the fiber. What the difference really means.

🥔 Rice vs Potato

~130 vs ~77 kcal per 100g — the potato is lighter and more filling, until the fryer gets involved.

🌾 Quinoa vs Rice

Same calories, 7× the fiber and complete protein — what quinoa actually buys you over white rice.

🍝 Pasta vs Rice

~131 vs ~130 kcal per 100g — a dead heat where the sauce, not the starch, decides the meal.

🌸 Basmati Rice vs White Rice

Identical calories — basmati's real edge is a gentler glycemic response, aroma and fluffier grains.

Bread & Flatbreads

🫓 Paratha vs Roti

One paratha ≈ 2+ rotis. Where the extra ~150 kcal comes from, and how to keep paratha in your life.

🥖 Roti vs Naan

One naan ≈ two rotis: ~236–340 vs ~120 kcal per piece, and whole wheat vs maida. The daily-vs-treat answer.

🫓 Roti vs Bread

~120 kcal per roti vs ~74 kcal per bread slice — but count the slices in your sandwich.

🫓 Tandoori Roti vs Naan

~186 kcal per tandoori roti vs ~236 kcal per naan — same oven, different dough.

🥖 Naan vs Kulcha

~236 kcal per naan vs ~266 kcal per kulcha — two soft tandoor breads, close on nutrition.

Legumes, Fats & Staples

🫘 Chana vs Rajma

~413 vs ~425 kcal per bowl — two near-identical protein-and-fiber legume staples.

🧈 Ghee vs Butter

~20 vs ~100 kcal per tablespoon — two traditional cooking fats compared spoon for spoon.

🫗 Ghee vs Cooking Oil

~20 vs ~124 kcal per tablespoon — traditional ghee vs everyday vegetable oil, fat type compared.

🍯 Jaggery vs Sugar

~383 vs ~387 kcal per 100g — nearly identical calories, jaggery's trace minerals are the real difference.

🌾 Atta vs Maida

~340 vs ~364 kcal per 100g — but atta has over 4× the fiber of maida.

South Asian Breakfast

🍘 Idli vs Dosa

~150 kcal per 100g idli vs ~120 kcal per plain dosa — steamed vs griddle-cooked, oil is the real variable.

🍚 Upma vs Poha

Both ~180 kcal per 100g — semolina upma vs flattened-rice poha, nearly identical calories.

🌾 Dalia vs Oats

~110 kcal cooked dalia vs ~156 kcal dry-measured oats — oats bring far more protein and fiber.

🍚 Poha vs Oats

~180 kcal cooked poha vs ~156 kcal dry-measured oats — oats bring far more protein and fiber.

Fried Snacks

🥟 Samosa vs Pakora

~157 kcal per samosa vs ~144 kcal per pakora serving — two beloved fried tea-time snacks.

🌰 Makhana vs Popcorn

~104 kcal per cup roasted makhana vs ~31 kcal per cup air-popped popcorn — weight per cup is the real story.

Pakistani Stews

🍲 Haleem vs Nihari

~463 kcal per bowl of haleem vs ~930 kcal per bowl of nihari — two beloved slow-cooked stews, very different richness.

South Asian Meals

🍛 Biryani vs Pulao

The dawat classic vs the everyday pot: ~550–750 vs ~450–620 kcal per plate, and which earns the gym plate.

🌶 Hyderabadi vs Lucknowi Biryani

Kacchi dum vs Awadhi pukki: ~752 vs ~700 kcal per plate — which school of biryani runs lighter and why.

🥡 Fried Rice vs Biryani

Both ~290 kcal per 100g — the wok and the dum pot tie, so sodium, portions and oil decide.

Gulf & Middle Eastern Meals

🍖 Kabsa vs Mandi

The Gulf's two great rice plates: ~220 vs ~210 kcal per 100g, and why mandi's smoke pit beats kabsa's oil pot.

🍋 Machboos vs Kabsa

A dead heat at ~220 kcal per 100g — loomi vs tomato base, and the portion habits that actually differ.

🍛 Kabsa vs Biryani

~220 vs ~290 kcal per 100g — kabsa is lighter by the gram, but biryani's smaller plate fights back.

Protein

🍗 Chicken Breast vs Chicken Thigh

165 vs 209 kcal and 31g vs 26g protein per 100g — the cutting-vs-bulking answer, plus flavour and budget.

🍗 Chicken vs Mutton

~198 vs ~250 kcal per serving — lean chicken breast vs richer, iron-dense mutton.

🍢 Tandoori Chicken vs Chicken Tikka

~400 kcal per tandoori chicken leg piece vs ~198 kcal per 2 tikka pieces — serving size is the real gap.

🍳 Egg White vs Whole Egg

~17 kcal per egg white vs ~78 kcal per whole egg - pure protein vs the full nutritional package.

🍗 Chicken Wings vs Chicken Nuggets

~348 kcal per 4 wings vs ~284 kcal per 6 nuggets - whole-cut poultry vs the processed favorite.

Breakfast

🥣 Oatmeal vs Cereal

~166 kcal per oatmeal bowl vs ~500 kcal for cereal with milk — a lighter default vs a bigger-appetite option.

🥚 Eggs vs Oatmeal

Nearly tied on calories, but eggs pack 6× the protein — why most people should eat both.

🥞 Pancakes vs Waffles

~341 kcal per 2 pancakes vs ~291 kcal per 2 waffles — the topping usually decides more than the batter.

🥯 Bagel vs Toast

~284 kcal per bagel vs ~148 kcal for 2 slices of toast — nearly double, gram for gram they're close.

🥣 Porridge vs Weetabix

~166 kcal vs ~200 kcal per bowl — both filling whole-grain starts to the day.

🥓 Bacon vs Sausage

~151 kcal per 2 rashers vs ~536 kcal per sausage roll — the pastry casing makes the real difference.

🥓 Back Bacon vs Streaky Bacon

~108 kcal per 2 rashers back bacon vs ~120 kcal for streaky - the leaner cut vs the classic fatty rasher.

Bread

🍞 White Bread vs Whole Wheat Bread

~74 vs ~69 kcal per slice — nearly tied on calories, but whole wheat has 2.6× the fiber.

Dairy

🥣 Greek Yogurt vs Regular Yogurt

~245 kcal & 42g protein per cup vs ~149 kcal & 9g protein — nearly 5× the protein for 65% more calories.

🥛 Semi-Skimmed Milk vs Whole Milk

~115 kcal vs ~149 kcal per cup — nearly the same protein for noticeably fewer calories.

🧀 Cheddar vs Mozzarella

~121 kcal vs ~89 kcal per serving — mozzarella's leaner profile vs cheddar's calcium and sharper flavour.

🥣 Labneh vs Greek Yogurt

~155 kcal vs ~100 kcal per 100g - the Gulf's strained-yogurt staple vs the gym-favorite classic.

🥛 Camel Milk vs Cow Milk

~240 kcal vs ~149 kcal per cup - traditional Gulf dairy vs the everyday classic.

Fats & Sweeteners

🧈 Butter vs Margarine

Both ~100 kcal per tablespoon — this comparison is about fat type, not calories.

🫒 Olive Oil vs Vegetable Oil

Both ~124 kcal per tablespoon — olive oil's polyphenols vs vegetable oil's higher smoke point.

🍯 Honey vs Sugar

~64 kcal per tbsp honey vs ~46 kcal per tbsp sugar — honey's heavier spoonful vs sugar's lighter one.

🟤 Dates vs Sugar

~68 kcal per 3 dates vs ~46 kcal per tbsp sugar - natural sweetness with fiber vs pure refined sugar.

Vegetables

🍠 Sweet Potato vs Potato

~112 vs ~116 kcal per medium — a near-tie on calories, but sweet potato wins big on vitamin A.

Dairy & Alternatives

🥛 Almond Milk vs Cow Milk

~41 kcal vs ~149 kcal per cup — a 3.6× gap, but cow milk brings far more protein and calcium.

🌾 Oat Milk vs Almond Milk

Two popular dairy-free milks compared for calories, carbs and coffee performance.

Nut Butters & Spreads

🥜 Peanut Butter vs Almond Butter

~188 kcal vs ~185 kcal per 2 tbsp — near-identical calories, different fiber and protein profiles.

Fast Food

🍕 Pizza vs Burger

~285 kcal per pizza slice vs ~561 kcal per burger — a burger is a full meal, pizza multiplies fast.

Protein & Meat

🐟 Salmon vs Chicken

~177 kcal/17g protein vs ~198 kcal/37g protein — omega-3s vs pure protein efficiency.

🥩 Beef vs Chicken

~213 kcal vs ~198 kcal per serving — chicken is leaner, beef brings iron and B12.

🦃 Turkey vs Chicken

Two lean poultry staples compared almost nutrient-for-nutrient.

🐠 Tuna vs Chicken

~112 kcal per 3oz tuna vs ~198 kcal per chicken breast - two lean protein staples compared.

🧀 Paneer vs Chicken

265 vs 165 kcal per 100g - the vegetarian favorite vs the classic lean protein staple.

🧀 Paneer vs Tofu

265 vs 76 kcal per 100g - two vegetarian proteins with very different calorie and calcium profiles.

🥚 Egg vs Paneer

155 vs 265 kcal per 100g - the everyday protein source vs the richer vegetarian classic.

🫘 Soya Chunks vs Chicken

345 vs 165 kcal per 100g dry weight - the plant-based staple vs the classic lean meat.

🍲 Daal vs Chicken

116 vs 165 kcal per 100g - the everyday lentil staple vs lean chicken breast.

Desserts & Snacks

🍨 Ice Cream vs Frozen Yogurt

The topping bar decides more than the base — see the real numbers.

🍿 Popcorn vs Chips

~31 kcal vs ~265 kcal per serving — one of the most lopsided snack swaps around.

Beverages

🥣 Smoothie vs Juice

~360 kcal vs ~112 kcal per glass — fiber is the real story here.

☕ Tea vs Coffee

Both ~5 kcal plain — caffeine and the milk/sugar habit make the real difference.

Gym & Supplements

🍫 Protein Bar vs Protein Shake

~200 kcal/20g protein vs ~150 kcal/25g protein — convenience vs protein efficiency.

Comfort Carbs

🧀 Mac and Cheese vs Pasta

~370 kcal vs ~183 kcal per cup — the cheese sauce, not the noodles, doubles the cost.

UK Classics

🥔 Jacket Potato vs Chips

~310 kcal per large jacket potato vs ~365 kcal per medium chip portion — more food for fewer calories.

🍛 Chicken Tikka Masala vs Butter Chicken

~420 kcal vs ~290 kcal per serving — two curry-house favourites compared.

🫓 Crumpet vs Toast

~93 kcal per crumpet vs ~73 kcal per slice of toast — close in calories, until the butter comes out.

🫘 Baked Beans vs Eggs

~188 kcal per half tin of beans vs ~78 kcal per egg — fibre vs protein density.

🥐 Sausage Roll vs Cornish Pasty

~412 kcal vs ~521 kcal per large pastry — the smaller snack vs the bigger portable meal.

🐟 Fish and Chips vs Grilled Fish

~840 kcal per takeaway portion vs ~240 kcal per grilled fillet — the batter and fryer make the difference.

North American Classics

🍟 Poutine vs Fries

~560 kcal per serving vs ~365 kcal for plain fries — cheese curds and gravy add up fast.

🍁 Maple Syrup vs Honey

~52 kcal vs ~64 kcal per tablespoon — both are sugar, so use either sparingly.

🍩 Donut vs Muffin

~254 kcal per donut vs ~374 kcal per muffin — the smaller treat isn't always the muffin.

🌾 Wild Rice vs White Rice

Nearly identical calories per cup — but wild rice brings almost double the protein and 5× the fibre.

🥣 Oatmeal vs Cream of Wheat

~166 kcal vs ~135 kcal per bowl — oatmeal's fibre vs Cream of Wheat's gentler, lighter texture.

🥯 Bagel vs English Muffin

~284 kcal vs ~129 kcal per item — less than half the calories in the English muffin.

🌭 Hot Dog vs Hamburger

~284 kcal vs ~454 kcal per item — the cookout classic vs the bigger, higher-protein burger.

Australian Breakfast & Bakery

🍞 Vegemite Toast vs Avocado Toast

~210 vs ~240 kcal per serving - two very different but equally Aussie breakfast staples.

🍌 Banana Bread vs Muffin

~326 vs ~340 kcal per serving - real fruit vs a portable bakery treat.

🥧 Meat Pie vs Sausage Roll

~280 vs ~310 kcal per serving - two iconic Aussie pastry snacks compared.

🌾 Weet-Bix vs Oats

~109 vs ~156 kcal per serving - two high-fiber whole-grain breakfasts, head to head.

🫐 Acai Bowl vs Smoothie

~250 vs ~60 kcal per serving - a filling breakfast bowl vs a light fruit drink.

Coffee, Tea & Chai

☕ Flat White vs Latte

~110 vs ~120 kcal per cup - a small, rich espresso drink vs a bigger, milkier one.

☕ Chai vs Coffee

~90 vs ~2 kcal per cup - doodh patti chai's milk and sugar vs black coffee's near-zero calories.

🍵 Green Tea vs Chai

~2 vs ~90 kcal per cup - antioxidant-rich green tea vs comforting milky chai.

☕ Arabic Coffee vs Turkish Coffee

~4 kcal per small cup of either - two iconic regional coffees compared on caffeine and tradition.

Lunch & Fast Food

🍣 Sushi vs Sandwich

~150 vs ~240 kcal per serving - a lighter roll vs a more filling, protein-forward lunch.

🍢 Kebab vs Burger

~680 kcal vs ~295 kcal per serving - see which fast-food classic is the lighter choice.

South Asian Sweets

🍮 Gulab Jamun vs Rasgulla

~60 kcal per piece vs ~186 kcal per 2-piece serving - India's two most-loved milk sweets, compared.

Middle Eastern & Gulf Food

🌯 Shawarma vs Falafel

~484 kcal per wrap vs ~170 kcal per 3-piece falafel serving - the region's two street-food staples compared.

🍔 Shawarma vs Burger

~484 kcal per shawarma wrap vs ~561 kcal per beef burger - two fast-food favorites, head to head.

🫓 Manakish vs Pizza

~522 kcal per za'atar manakish vs ~285 kcal per pizza slice - the Levantine flatbread vs the global classic.

Gulf & Middle Eastern Desserts

🍮 Kunafa vs Baklava

~525 kcal per slice of kunafa vs ~258 kcal per piece of baklava - two beloved pastries, compared bite for bite.

🍩 Luqaimat vs Donuts

~280 kcal per 5-piece luqaimat serving vs ~254 kcal per glazed donut - the Emirati sweet dumpling vs the Western classic.

🍜 Balaleet vs Oatmeal

~1,260 kcal per full balaleet serving vs ~166 kcal per bowl of oatmeal - a rich Emirati breakfast vs the lightest staple.

Snack Bars

🍪 Flapjack vs Granola Bar

~343 kcal per flapjack bar vs ~158 kcal per granola bar - the buttery oat bake vs the everyday snack bar.

Breakfast Cereals

🌾 Oats vs Cornflakes

~156 kcal per half cup dry oats vs ~107 kcal per cup cornflakes - the fiber-rich classic vs the light crunchy cereal.

🥣 Muesli vs Granola

~153 kcal per half cup muesli vs ~212 kcal per half cup granola - the raw oat blend vs the baked, toasted classic.

FAQs: Food Comparisons

What are CalorieMetrica food comparison pages?

Each page puts two everyday foods side by side — calories, protein, carbs, fat and fiber from CalorieMetrica's verified database — then gives practical verdicts for weight loss, muscle gain and everyday eating.

Where do the nutrition numbers come from?

From the same nutrition database that powers CalorieMetrica's calculators and Meal Planner, so a comparison page, the Food Compare tool and your meal plan always agree. See our Data Sources page for details.

Which is better — the comparison pages or the Food Compare tool?

Use both. These pages give context, verdicts and portion advice for popular pairs; the interactive Food Compare tool lets you compare any two foods in the database instantly.

Will more comparisons be added?

Yes — this is an ongoing series. Upcoming pairs cover more breads, breakfasts, dairy, beverages and Gulf dishes. Each new page will appear on this hub.

Keep going

Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or explore the Healthy Swap Guide for more ideas.

📊 Values are practical estimates from the CalorieMetrica database. Homemade portions vary with recipe, brand and cooking method. See Data Sources.