Check this out ,all kind of protein when bulking

[D00fy]

almonds (1 cup) 26.0 grams
red snapper (3 oz.) 39.0
barley, uncooked (1 cup) 16.5
salami (1 oz.) 6.9
baked beans (½ cup) 8.1
scallops (5-6 med) 39.5
kidney beans (½ cup) 7.2
shrimp (5 lg) 15.5
lima beans (½ cup) 5.4
shrimp, canned (3 oz.) 20.8
bean soup (1 cup) 7.6
baked ham (3 oz.) 26.3
corned beef (3 oz.) 22.9
boiled ham (2 oz.) 14.5
hamburger (3 oz.) 21.8
lamb chop, broiled (4 oz.) 20.2
roast beef (3 oz.) 23.3
lentil soup (1 cup) 5.0
beef pot pie 23.0
beef liver, fried (3 oz.) 13.2
cottage cheese (½ cup) 13.6
calf liver, fried (3 oz.) 15.1
fried chicken (½ breast) 24.7
lobster (1 cup) 19.5
chicken drumstick 12.5
mac & cheese (½ cup) 8.4
chicken, dark (3.5 oz.) 29.3
malted milk (8 oz.) 11.1
chicken, white (3.5 oz.) 32.3
whole milk (1 cup) 8.0
chicken pot pie 23.0
minestrone (1 cup) 5.0
chicken salad (½ cup) 17.4
onion soup (1 cup) 8.1
cocoa from mix (1 cup) 7.0
oyster stew (1 cup) 15.8
corn bread (1 square) 5.0
peanut butter (2 Tbsp) 8.5
cream soups (1 cup) 7.0
pea soup (1 cup) 13.3
custard (½ cup) 7.2
perch (3 oz.) 22.5
egg, boiled 6.3
egg, fried 6.7
egg, scrambled 7.1
pork chop (3.5 oz.) 21.4
cheese pizza (1/8 of 14") 9.4
baked sole (3.5 0z.) 30.0
eggnog (½ cup) 7.0
spareribs (6 average) 14.9
baked flounder (3 oz.) 30.2
broiled trout (3 oz.) 20.3
frankfurter 7.2
water packed tuna (½ cup) 36.4
french toast (1 slice) 5.4
turkey, dark (3.5 oz.) 30.0
haddock (1 fillet) 16.6
turkey, white (3.5 oz.) 32.9
choc. pudding (1 cup) 8.1
yogurt (½ cup) 4.4

i got this off another board

 

[anthrax]

unfortunately all proteins are not made equals
10g prot. from beans <> 10g prot. from chicken <> 10g prot. from whey

you should take into account either the
Protein Digestibility Corrected Amino Acid Score (PDCAAS) or
Protein Efficiency Ratio (PER) or
Biological Value (BV)