Expert guides, chef-tested recipes, and sourcing stories from the ParsaFood global food team.
Mayonnaise has about 94 calories per tablespoon and 680 per 100 grams, while ketchup has about 15 per tablespoon and 100 per 100 grams. Mayonnaise has more than six times the calories, but ketchup brings sugar and more sodium. Compare fat, sugar, sodium, burger and fries portions and lighter ways to use both.
Jam has about 52 calories per tablespoon and 260 per 100 grams, while honey has 64 per tablespoon and 304 per 100 grams. Jam is lower in both, but it contains less sweetness per spoon and often more spread on bread. Compare calories, sugar, fruit content, reduced-sugar jams and which is better on toast.
A Kabkab date has about 33 calories and 275 per 100 grams, while raisins have 299 per 100 grams and 108 per quarter cup. Compare calories per piece, per handful and per serving, sugar, fiber, minerals, glycemic index and how to choose between the two dried fruits.
Sunflower oil has about 120 calories per tablespoon and 884 per 100 grams, while coconut oil has about 121 per tablespoon and 862 per 100 grams. The calories are nearly identical, but the fats differ greatly: coconut oil is 82 percent saturated, sunflower oil 10 percent. Compare fats, vitamin E, smoke points and cooking uses.
Honeycomb has about 290 calories per 100 grams and roughly 58 per 20 gram piece, while liquid honey has 304 per 100 grams and 64 per tablespoon. The wax adds weight but little digestible energy. Compare calories, sugar, wax, nutrients, price and how to eat each one.
Mayonnaise has about 94 calories per tablespoon and 680 per 100 grams, while olive oil has 119 per tablespoon and 884 per 100 grams. Mayonnaise is about 21 percent lower per spoon because it contains egg, water and vinegar, but it is still about three quarters oil. Compare regular, light and vegan mayonnaise with olive oil.
Honey mix nuts have about 190 calories per 30 gram handful and 630 per 100 grams, while classic trail mix with raisins has about 131 per ounce and 462 per 100 grams. Compare sugar, fat, protein, fiber and portions to decide which snack suits hiking, weight loss or the desk.
Olive oil has 119 calories per tablespoon, toum-style garlic sauce about 90 and creamy mayo-style garlic sauce about 95, while yogurt garlic sauce has only 15. Compare per tablespoon and per 100 grams, fat, sodium, garlic content and ways to enjoy garlic sauce with fewer calories.
One Mazafati date (10 grams) has about 27 calories, while one teaspoon of granulated sugar (4 grams) has 16. Per 100 grams, Mazafati dates have 270 calories and sugar 387, so dates are lower by weight. Compare sweetness, fiber, minerals and blood sugar impact to see whether dates really beat sugar.
A gummy bear has about 7 calories and 1 gram of sugar, a sugar cube 16 calories and 4 grams. A 30 gram serving of gummies has 100 calories and 14 grams of sugar, equal to 3.5 cubes. Compare per piece, per 100 grams and per bag, plus ingredients, sour gummies, vitamin gummies and sugar-free options.
Hazelnuts have about 628 calories per 100 grams and 178 per ounce (21 nuts), while almonds have 579 and 164 per ounce (23 nuts). Compare calories per nut and per serving, fat, protein, fiber, vitamin E, minerals and how to choose between them.
Ketchup has about 15 calories per tablespoon and 100 per 100 grams, while barbecue sauce has about 29 per tablespoon and 172 per 100 grams. BBQ sauce is nearly twice as high in calories and in sugar. Compare per tablespoon, packet and basting portion, and see which sauce suits burgers, chicken and ribs.
A 30 gram handful of honey mix nuts has about 190 calories and 12 grams of sugar, while a sugar cube has 16 calories and 4 grams. Compare per piece, per handful and per 100 grams, see how many cubes of sugar are in honey-glazed nuts, and learn how to portion them.
Shelled pistachio kernels have about 560 calories per 100 grams and 159 per ounce (49 kernels), while walnuts have 654 and 185 per ounce (14 halves). Compare calories per nut, fat types, protein, fiber, omega-3, potassium and how to choose between the two for weight loss and heart health.
One medium green kiwi (69 grams) has about 42 calories and 6.2 grams of sugar, while a sugar cube has 16 calories and 4 grams. A kiwi is higher in calories than one cube but contains only 1.5 cubes of sugar along with 64 milligrams of vitamin C and 2 grams of fiber. Compare per fruit, per 100 grams and per cup.
