[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-566209-105":53,"doc-detail-566209-en":127},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":120,"head_meta":122,"extra_data":124,"updated_unix":126},105,"en","protein-comparison-chart-nutrition-and-cost-tables","Protein Comparison Chart - Nutrition and Cost Tables","","Protein Comparison Chart compiles nutrition and cost data across plant- and animal-based foods. It lists serving size, calories, protein, fat, saturated fat, sodium, fiber, and cost for multiple protein sources, then adds a second table comparing plant-based burger patties and related items with real and processed meat counterparts. Notes explain how store-brand costs were calculated, summarize key contrasts such as protein vs. sodium trade-offs, calorie and fat differences across chicken and fish versus beef, and practical guidance for making or comparing purchases based on nutrition facts.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/protein-comparison-chart-nutrition-and-cost-tables/566209/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/protein-comparison-chart-nutrition-and-cost-tables/566209.png","ImageObject",442,249,{"name":88,"@type":89},"Aran","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-23","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",6,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"Which plant-based items tend to have lower protein and higher sodium than meat options?","Question",{"text":109,"@type":110},"The notes state that plant-based items are generally lower in protein and higher in sodium than their meat counterparts.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"How do calories and fat compare between chicken/fish and beef in the chart?",{"text":114,"@type":110},"The chart notes that chicken and fish are lower in calories and fat compared to beef.",{"name":116,"@type":107,"acceptedAnswer":117},"What purchasing advice is given when comparing nutrition facts across brands?",{"text":118,"@type":110},"It is helpful to compare nutrition facts across brands when purchasing items, since differences appear in calories, protein, and sodium.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},566209,1792086178,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":73,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":9},137455076865,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","Protein Comparison Chart  \n\n|  | Serving Size | Calories | Protein g | Fat g | Saturated Fat g | Sodium mg | Fiber g | cost per ounce |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| Seitan | 100 grams | 370 | 75 | 2 | 0.3 | 29 | 0.5 | 0.81 |\n| Chicken, breast | 1 each, 4 ounces | 198 | 37 | 4 | 1 | 89 | 0 | 0.41 |\n| Turkey | 4 ounces | 214 | 32 | 8.4 | 2.4 | 117 | 0 | 0.51 |\n| Tuna | 3 ounces | 111 | 25 | 0.5 | 0.2 | 46 | 0 | 0.20 |\n| Beef, lean | 3 ounces | 196 | 24 | 10 | 4 | 74 | 0 | 0.68 |\n| Pork | 3 ounces | 202 | 22 | 12 | 4 | 48 | 0 | 0.43 |\n| Salmon | 100 grams | 210 | 20 | 13 | 3 | 53 | 0 | 0.8 |\n| Lentils | 1 cup | 230 | 18 | 0.8 | 0.1 | 4 | 16 | 0.20 |\n| Split peas cooked | 1 cup | 231 | 16 | 0.8 | 0.1 | 3 | 16 | 0.14 |\n| Kidney beans | 1 cup | 225 | 15 | 0.9 | 0.1 | 1.8 | 11 | 0.06 |\n| Black Beans | 1 cup | 241 | 15 | 0.7 | 0.2 | 5 | 15 | 0.06 |\n| Farro cooked | 1 cup | 337 | 15 | 2 | 0.2 | 5 | 11 | 0.31 |\n| Eggs | 2 large | 144 | 12 | 9.5 | 3.2 | 142 | 0 | 0.20 |\n| Tempeh | 2 ounces | 110 | 11 | 6 | 2 | 8 | 0 | 0.44 |\n| Tofu | 3 ounces | 76 | 9 | 4.8 | 0.8 | 3 | 0.9 | 0.11 |\n| Peanut butter | 2 tablespoons | 188 | 7 | 16 | 3 | 152 | 1.8 | 0.12 |\n| Jackfruit | 1 can | 70 | 4 | 0 | 0 | 900 | 7 | 0.25 |\n| Walnuts | 1 ounce | 182 | 4 | 18 | 1.7 | 0 | 2 | 0.37 |\n\nNotes: store brands were used for cost, cost on beans is canned while lentils and split peas are dried.  \nSources: manufacturer’s data, USDA Handbook 8.  \nComparing Plant Based Burger Patties to Real and Processed Meat Counterparts  \n\n|  | calories | fat (g) | sodium (mg) | saturated fat (g) | protein (g) | cost per serving |\n| --- | --- | --- | --- | --- | --- | --- |\n| Salmon Patty Costco | 170 | 9 | 330 | 1 | 20 | $1.66 |\n| Impossible Chicken Patties | 180 | 9 | 350 | 1.5 | 10 | $2.00 |\n| Real Ground Chicken | 180 | 9 | 125 | 2 | 22 | $2.00 |\n| BK Crispy Chicken | 200 | 13 | 820 | 3 | 17 | $6.79 |\n| Chicken Patty | 220 | 14 | 440 | 3 | 9 | $1.00 |\n| Beyond Burger | 230 | 14 | 390 | 5 | 20 | $3.20 |\n| Impossible Burger | 230 | 13 | 370 | 6 | 19 | $3.75 |\n| Impossible Chicken Nuggets | 240 | 12 | 480 | 1.5 | 13 | $2.22 |\n| Real Beef Burger Patty | 430 | 35 | 90 | 15 | 26 | $2.00 |\n\nSource: Manufacturer’s data  \nDoes it surprise you that the salmon patty has the least amount of calories for 20 grams of protein, along with the lower cost?  \nTaking a look at our  \nburger comparison chart, there are a few notes.  \n- Plant based items are lower in protein and higher in sodium than their meat counterparts.  \n- Chicken and fish are lower in calories and fat as compared to beef.  \n- Fast food packs a sodium punch and has a significant cost increase.  \n- Making your own patty from ground chicken or beef is a better idea than buying patties that have added salt and fat.  \n- The Impossible and Beyond brand products are similar in calories and fat but lower in protein compared to animal products.  \n- It is helpful to compare nutrition facts across brands when purchasing items.  \n- Frozen patties can make great emergency meals since they are shelf stable.","cbCaiprhppSufX9F","https://ap.wps.com/l/cbCaiprhppSufX9F","pdf",127513,"English","# Protein Comparison Chart\n## Nutrition and cost by food source\n## Burger patty comparison notes\n## Practical purchase and meal guidance","[{\"question\":\"Which plant-based items tend to have lower protein and higher sodium than meat options?\",\"answer\":\"The notes state that plant-based items are generally lower in protein and higher in sodium than their meat counterparts.\"},{\"question\":\"How do calories and fat compare between chicken/fish and beef in the chart?\",\"answer\":\"The chart notes that chicken and fish are lower in calories and fat compared to beef.\"},{\"question\":\"What purchasing advice is given when comparing nutrition facts across brands?\",\"answer\":\"It is helpful to compare nutrition facts across brands when purchasing items, since differences appear in calories, protein, and sodium.\"}]","Protein Comparison Chart - Nutrition and Cost Tables | PDF",1791861412]