How to compare two food labels

Direct answer: To compare two foods, use the per 100g column, not per serve, because brands choose different serve sizes. Pick the two or three nutrients that matter to you, compare those, then read both ingredients lists. Finish by checking which pack fits the portion you will actually eat.

Step 1: Why per 100g?

It puts both foods on the same scale (Lesson 2).

Step 2: Which nutrients should I compare?

Choose by goal: protein and fibre for a filling snack, added sugars and sodium if you limit them.

Step 3: What should I look for in the ingredients?

What comes first, sugar-type names, and allergens (Lesson 4).

Step 4: How does portion change the answer?

A food that looks better per 100g eaten in a much bigger portion may give you more of what you are trying to limit.

Module quiz (3 questions)

1. Which column should you use for comparing two foods? (Per 100g)
2. Does total sugars include natural milk sugar? (Yes)
3. Ingredients are listed in what order? (Descending weight)

FAQ

Should I compare calories only?

No; compare the nutrients that matter to you too.

What if one pack only shows per serve?

Indian labels show per 100g/100ml; use that.

Sources

• FSSAI, Food Safety and Standards (Labelling and Display) Regulations, 2020 — fssai.gov.in
• FSSAI, Food Safety and Standards (Advertising and Claims) Regulations, 2018 — fssai.gov.in
• ICMR-NIN, Dietary Guidelines for Indians, 2024 — nin.res.in