Interactive tool: how to compare (HTML)

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Select one of the products below:

Cheddar cheese

If you compare two types of cheese, you may want to look at fat and saturated fat and trans fats in the Nutrition Facts tables.

Follow these 3 steps:

Step 1:

Look at the Amount of food. The amount of food for these two cheeses is 3 cm cube (30 g). Because the weights are the same, you can compare these nutrition facts tables.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts tables.

Step 3:

Which cheese is a better choice for you?

Cheddar Cheese A - 30% M.F.

Nutrition Facts
Per 3 Cm Cube (30 g)
Amount % Daily value  
Calories 120    
Fat 10 g 15% This is a lot!
Saturated 6 g
+ Trans 0.3 g
32% This is a lot!
Cholesterol 25 mg    
Sodium 210 mg 9%  
Carbohydrate 1 g 0%  
Fibre 0 g 0%  
Sugars 0 g    
Protein 7 g    
Vitamin A 10%  
Vitamin C 0%  
Calcium 20%  
Iron 0%  

Cheddar cheese B - 25% M.F.

Nutrition Facts
Per 3 Cm Cube (30 g)
Amount % Daily value  
Calories 80    
Fat 5 g 8% This is moderate
Saturated 3 g
+ Trans 0.1 g
16% This is a lot!
Cholesterol 20 mg    
Sodium 210 mg 9%  
Carbohydrate 1 g 0%  
Fibre 0 g    
Sugars 0 g    
Protein 7 g    
Vitamin A 10%  
Vitamin C 0%  
Calcium 20%  
Iron 0%  

Cheese B is the better choice for you... If you are trying to eat less fat and less saturated trans fats as part of your healthy lifestyle. Even if you choose Cheese B, try to limit the amount of trans fats you will eat from other foods during the day.

Canned soup

If you compare two types of canned soup, you may want to look at fat and sodium in the Nutrition Facts tables.

Follow these 3 steps:

Step 1:

Look at the Amount of food. The amount of food for these two canned soups is 1 cup (250 mL) Because the volumes are the same, you can compare these nutrition facts tables.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts tables.

Step 3:

Which canned soup is a better choice for you?

Canned soup A - Sodium reduced vegetable soup

Nutrition Facts
Per 1 cup (250 mL)
Amount % Daily value  
Calories 150    
Fat 2.5  g 4% This is a little
Saturated 1 g
+ Trans 0 g
5%  
Cholesterol 0 mg    
Sodium 250 mg 10% This is moderate
Carbohydrate 25 g 8%  
Fibre 5 g 20%  
Sugars 7 g    
Protein 6 g    
Vitamin A 15%  
Vitamin C 6%  
Calcium 2%  
Iron 10%  

Canned soup B - Cream of mushroom

Nutrition Facts
Per 1 cup (250 mL)
Amount % Daily value  
Calories 160    
Fat 11  g 17% This is a lot!
Saturated 2 g
+ Trans 0 g
10%  
Cholesterol 5 mg    
Sodium 1080 mg 45% This is a lot!
Carbohydrate 13 g 4%  
Fibre 1 g    
Sugars 2 g    
Protein 1 g    
Vitamin A 0%  
Vitamin C 0%  
Calcium 2%  
Iron 4%  

Canned soup A is the better choice for you... If you are trying to eat less fat and less sodium as part of your healthy lifestyle.

Canned salmon

If you compare two types of canned salmon, you may want to look at sodium and calcium in the Nutrition Facts tables.

Follow these 3 steps:

Step 1:

Look at the amount of food. The amount of food for these two canned salmons is ½ a can (85 g) Because the weights are the same, you can compare these nutrition facts tables.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts tables.

Step 3:

Which canned salmon is a better choice for you?

Canned salmon, wild pacific A - Boneless and skinless

Nutrition Facts
Per ½ can (85 g)
Amount % Daily value  
Calories 140    
Fat 7  g 11%  
Saturated 1.5 g
+ Trans 0 g
8%  
Cholesterol 40 mg    
Sodium 420 mg 18% This is a lot!
Carbohydrate 0 g 0%  
Fibre 0 g 0%  
Sugars 0 g    
Protein 18 g    
Vitamin A 4%  
Vitamin C 0%  
Calcium 0% This is a little
Iron 4%  

Canned salmon, wild pacific A - With skin and bones, no added salt

Nutrition Facts
Per ½ can (85 g)
Amount % Daily value  
Calories 140    
Fat 12  g 19%  
Saturated 2 g
+ Trans 0 g
10%  
Cholesterol 40 mg    
Sodium 70 mg 3% This is a little
Carbohydrate 0 g 0%  
Fibre 0 g    
Sugars 0 g    
Protein 16 g    
Vitamin A 4%  
Vitamin C 0%  
Calcium 15% This is a lot!
Iron 6%  

Canned salmon B is the better choice for you... If you are trying to eat less sodium and more calcium as part of your healthy lifestyle.

Pasta

If you compare two types of dry pasta, you may want to look at fibre and iron in the Nutrition Facts tables.

Follow these 3 steps:

Step 1:

Look at the amount of food. The amount of food for these two pastas is 1/5th of a package (85 g) Because the weights are the same, you can compare these nutrition facts tables.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts tables.

Step 3:

Which pasta is a better choice for you?

Pasta A - Whole wheat

Nutrition Facts
Per 1/5 Package (85 g)
Amount % Daily value  
Calories 290    
Fat 1.5  g 2%  
Saturated 0.3 g
+ Trans 0 g
2%  
Cholesterol 0 mg    
Sodium 0 mg 0%  
Carbohydrate 60 g 20%  
Fibre 7 g 28% This is a lot!
Sugars 2 g    
Protein 10 g    
Vitamin A 0%  
Vitamin C 0%  
Calcium 2%  
Iron 25% This is a lot!

Pasta B - White pasta

Nutrition Facts
Per 1/5 Package (85 g)
Amount % Daily value  
Calories 310    
Fat 1 g 2%  
Saturated 0 g
+ Trans 0 g
0%  
Cholesterol 0 mg    
Sodium 0 mg 0%  
Carbohydrate 65 g 22%  
Fibre 3 g 12% This is moderate
Sugars 2 g    
Protein 11 g    
Vitamin A 0%  
Vitamin C 0%  
Calcium 2%  
Iron 25% This is a lot!

Pasta A is the better choice for you... If you are trying to eat more fibre and more iron part of your healthy lifestyle. Both pastas A and B have a lot of iron (25% DV). Note that if you buy imported pasta, it may not be made with enriched flour and may contain less iron. Make sure to look at the % DV for iron.

Bread

If you compare two types of bread, you may want to look at sodium and fibre in the Nutrition Facts tables.

Follow these 3 steps:

Step 1:

Look at the amount of food. The amount of food for these two breads one slice (39 g and 37 grams) Because the weights are the similar, you can compare these nutrition facts tables.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts tables.

Step 3:

Which bread is a better choice for you?

Bread A - Whole wheat bread

Nutrition Facts
Per 1 slice (39 g)
Amount % Daily value  
Calories 90    
Fat 1.5 g 2%  
Saturated 0.4 g
+ Trans 0 g
2%  
Cholesterol 0 mg    
Sodium 190 mg 8% This is moderate
Carbohydrate 15 g 5%  
Fibre 4 g 16% This is a lot!
Sugars 2 g    
Protein 4 g    
Vitamin A 0%  
Vitamin C 0%  
Calcium 2%  
Iron 8%  

Bread B - White bread

Nutrition Facts
Per 1 slice (37 g)
Amount % Daily value  
Calories 90    
Fat 1 g 2%  
Saturated 0 g
+ Trans 0 g
0%  
Cholesterol 0 mg    
Sodium 200 mg 8% This is moderate
Carbohydrate 17 g 6%  
Fibre 1 g 4% This is a little
Sugars 1 g    
Protein 3 g    
Vitamin A 0%  
Vitamin C 0%  
Calcium 2%  
Iron 8%  

Bread A is the better choice for you... If you are trying to eat more fibre part of your healthy lifestyle. Both breads A and B have a moderate amount of sodium (8% DV). Even if this is a moderate amount of sodium, think of how many slices of bread you eat during a day... It can quickly add up to a lot of sodium!

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