Question 1

How to use the online food comparison tool?

Accepted Answer

You can use this online food comparison tool to compare nutritional values of different foods across different categories. Simply start typing a food name in the search field, select it from the suggestions, add up to 5 foods, and click Compare to see a detailed side-by-side nutritional breakdown with visual bar charts.

Question 2

Which foods can I compare?

Accepted Answer

You can compare nutritional values of fruits, vegetables, nuts, seeds, grains, legumes, meat, seafood, eggs, milk, cheese, oils, chocolate, yogurt, and bread. The database includes over 300 foods across 15 categories.

Question 3

Which nutritional values can I compare?

Accepted Answer

You can compare calories, protein, fats, carbohydrates, fiber, sugars, vitamins (A, C, D, E, K, B6, B12, folate), minerals (iron, calcium, magnesium, potassium, zinc, selenium, copper, phosphorus, manganese), and fatty acids (omega-3, omega-6). For oils and fats, you can also compare the smoke point.

Question 4

Which fruit has the most vitamin C?

Accepted Answer

The fruit with the most vitamin C is guava, with 228mg per 100g — over 4 times more than an orange. Kiwi comes second at 93mg per 100g.

Question 5

Which food has the most iron?

Accepted Answer

The food with the most iron is cooked clams at 23.8mg per 100g, followed by oysters at approximately 9mg per 100g. Beef liver is also an excellent source at 6.5mg per 100g and contains heme iron, which is absorbed 2-3 times better than plant-based iron.

Question 6

Which cheese has the most calcium?

Accepted Answer

The cheese with the most calcium is parmesan at 1,184mg per 100g — nearly 10 times more calcium than cow milk.

Question 7

Which food has the most omega-3 fatty acids?

Accepted Answer

The food with the most omega-3 is flaxseed at 22.8g per 100g — the richest plant source. Among seafood, mackerel leads with approximately 2.7g per 100g cooked, followed by salmon at 2.1g per 100g.

Question 8

What are the best foods for vitamin D?

Accepted Answer

The best food for vitamin D is cod liver at 100μg per 100g, followed by mackerel at 16μg and salmon at 11μg per 100g.

Question 9

Which food has the most vitamin B12?

Accepted Answer

The food with the most vitamin B12 is lamb liver at 86μg per 100g cooked, followed by lamb kidneys at 79μg and beef liver at 71μg per 100g. Clams are also an excellent source at approximately 49μg per 100g.

Question 10

Which seed has the most magnesium?

Accepted Answer

The seed with the most magnesium is pumpkin seed at 592mg per 100g — nearly 150% of the daily recommended value, followed by chia seeds at 335mg and sunflower seeds at 325mg.

Online Food Comparison Tool