Code:
protein(g) calories protein per calorie %protein
One Burger King c'burger 18.0 350 0.05 21
Meat loaf with gravy (Campbell's) 14.0 230 0.06 24
1/2 cup pinto beans, cooked* 8.0 120 0.07 --
One cup frozen peas 9.0 120 0.08 30
One cup frozen broccoli 5.8 52 0.11 45
One cup cooked spinach 5.4 42 0.13 51
Higher protein per calorie is better. Note that on a an equal calorie basis, broccoli has more than twice the protein as the cheeseburger. In other words, 100 calories of cheeseburger has 5.1 grams protein, 100 calories of broccoli has 11.2 grams protein.
*This line USDA data. Other data from Joel Fuhrman's
Eat To Live.