Food Comparator
The Food Comparator places the foods you choose side by side over the same quantity, so you can compare their energy and macronutrient values on fair ground.
Questions such as “which is better, oats or bulgur?” become impossible to settle when foods are quoted in different portions. This tool pulls the comparison onto level ground: it shows the foods you select side by side over the same quantity. The aim is not to declare a winner but to let you see the real size of the differences; more often than not, the gap is smaller than expected.
Tool
Frequently asked questions
Why is the comparison made per 100 grams?
Because 100 grams is a shared measure that takes portion differences out of the equation, and it matches the way values are shown on labels. When you want to reflect what you actually eat, you can repeat the same comparison by entering your own portion size.
Do small differences between two foods matter?
Usually not. Differences of a few calories per gram disappear within the whole of a day’s eating. The real value of the comparison is that it makes large-scale differences visible — the marked gaps in protein density, for instance.
What can I do if the food I am looking for is not on the list?
You can use a similar food as a stand-in; average yoghurt values, for example, give an idea in place of one particular brand. If you need exact accuracy, the product’s own label is the most reliable source.
Why do cooked and raw forms look different?
Water lost or absorbed during cooking changes the nutrient density per 100 grams; dried pulses, for example, take up water when boiled, so 100 grams of them contains less energy. When comparing, take care to select the same form of both foods.
Method and formula
The comparison is made per 100 grams by default, so that differences in portion size do not distort the result. The energy, protein, carbohydrate and fat values of each food come from average reference values in food databases. If you prefer, you can also view the comparison over your own portion size; in that case the tool scales the values to the number of grams you enter. Because the values are averages, the results are approximate by nature.
How to read the result
When reading the table it is important not to fix on a single column: a food high in calories may, thanks to its protein density, be the more filling choice in context. The 100-gram basis may also differ from real eating habits; 100 grams of olive oil and 100 grams of lettuce are nobody’s actual portion. Repeating the comparison with your own real portions gives a more meaningful result.
Limits
- The values are average references; brand, variety and method of preparation change the real content.
- The comparison is limited to energy and macronutrients; it does not show differences in vitamins, minerals or fibre.
- The 100-gram basis does not represent a realistic portion for every food.
- “Lower in calories” does not on its own mean “healthier”; context is decisive.
Safety boundary
These comparisons are for general information; if you need to make food choices because of an allergy, an intolerance or a chronic condition, take those decisions with the guidance of a doctor or dietitian.
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