Mochi vs Glazed donut
Both count toward 30 plants a week.
| Mochi | Glazed donut | |
|---|---|---|
| Protein · per 100 g | 1.5 g | 6.1 g |
| Carbs · per 100 g | 34.0 g | 47.9 g |
| Fat · per 100 g | 0.2 g | 22.7 g |
| Fiber · per 100 g | 0.6 g | 2.1 g |
| Energy · per 100 g | 147 kcal | 421.0 kcal |
| Protein · per 100 kcal | 1.0 g | 1.5 g |
| To hit 30 g protein | 2000 g · 2940 kcal | 489 g · 2057 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Glazed donut delivers 1.4× the protein per calorie of Mochi (1.5 g vs 1.0 g per 100 kcal).
More protein / 100 g: Glazed donutMore fiber / 100 g: Glazed donutLighter per 100 g: MochiSmaller 30 g portion: Glazed donut
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.