The Golden Rule: Compare Per 100g
The single most important step when comparing two different packaged foods is to ignore the 'per serving' column at first and look directly at the 'per 100g' (or per 100ml) values. This is the only way to make a true, like-for-like comparison. Food companies
can set their own serving sizes, which are often unrealistically small. One brand of chips might list nutrition for a 20g serving, while another uses 30g. Comparing them 'per serving' is misleading. The 'per 100g' column standardises the information, showing you exactly how the products stack up against each other without any marketing spin.
Decoding the Serving Size Trap
Once you've used the 'per 100g' value to compare, it's time to look at the serving size. The key question to ask yourself is: "Is this serving size realistic for how I will actually eat this product?". Many labels for products like biscuits or snacks list a serving as just two or three pieces, when most people might eat half the packet or more in one sitting. This trick makes the calories, sugar, and fat content seem much lower than what you will genuinely consume. Always check how many servings are in the entire package and multiply the 'per serving' nutrition facts by the number of servings you are likely to have. This quick calculation reveals the true nutritional cost of your portion.
Focus on the Negative Nutrients
For a quick health check, focus on comparing the nutrients you want to limit. In India, the key culprits to watch out for in processed foods are added sugars, sodium (salt), and saturated and trans fats. As per FSSAI regulations, labels must list these details. When comparing two products using the 'per 100g' column, the choice is simple: the product with lower amounts of these is generally the healthier option. Pay special attention to 'Total Sugars' and 'Added Sugars'; the latter is what manufacturers add during processing and is the one to minimise. Also, remember that trans fats should be avoided completely.
Look Beyond the Numbers: The Ingredient List
The nutrition panel tells only half the story. The ingredients list tells the other, arguably more important, half. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the bulk of the product. If you see sugar, refined flour (maida), or palm oil listed as one of the top three ingredients, it’s a red flag that the product is highly processed and not a nutritious choice. A shorter ingredient list with names you recognise is almost always better than a long list full of chemical-sounding additives and preservatives. A "clean label" with simple, transparent ingredients is a good sign of a higher quality product.
Your Quick Comparison Checklist
Next time you're at the store, use this simple mental checklist to compare any two packaged foods: 1. Compare Per 100g First: Use the 'per 100g' column to get a direct, unbiased comparison of calories, sugar, and fat. 2. Check the Serving Size: Is it realistic? Calculate the nutrition for the portion you'll actually eat. 3. Scan the Ingredients: Are sugar or refined flour in the top three? Is the list long and complicated? The simpler, the better. 4. Choose the Lower Numbers: Opt for the product with less added sugar, sodium, and saturated/trans fat per 100g.
