Comparison guide · 01
Why the portion changes the comparison
A worked example with almonds and broccoli: compare equal weights, then compare the amounts you might actually put on a plate.
Learn with the tool
Numbers with a little context.
Worked examples for questions a nutrition score cannot answer.
Comparison guide · 02
Lentils vs chickpeas: compare the cooked food
See the protein, fibre and energy differences in equal cooked portions, and how changing the amount changes the result.
Comparison guide · 03
Spinach vs broccoli: read beyond one nutrient
An equal-weight comparison of two raw vegetables shows why there is no single winner for every nutrient.
Each guide links the exact USDA records and opens the same example in the comparison tool. The examples use illustrative weights, not prescribed portions.