Expert guides, chef-tested recipes, and sourcing stories from the ParsaFood global food team.
Honey has about 21 calories per teaspoon and 304 per 100 grams, while sugar has 16 per teaspoon and 387 per 100 grams. Honey is denser by spoon but lighter by weight, and sweeter, so you may use less. Compare teaspoons, tablespoons, glycemic index, minerals and uses.
A medium mandarin orange (88 grams) has about 47 calories and 9 grams of sugar, while a sugar cube has 16 calories and 4 grams. A mandarin holds about 2.3 cubes of sugar with 26 milligrams of vitamin C and 1.6 grams of fiber. Compare per fruit, per segment, per 100 grams and canned mandarins in juice and syrup.
A single grape has about 3.5 calories and 0.8 grams of sugar, while a sugar cube has 16 calories and 4 grams. A cup of grapes has about 104 calories and 23 grams of sugar, the same as nearly six cubes. Compare per grape, per cup and per 100 grams, and see how many grapes equal a cube.
A serving of three Mazafati dates (30 grams) has about 81 calories, while a 30 gram serving of dried apricots (about eight halves) has 72. Per 100 grams, Mazafati dates have 270 calories and dried apricots 241. Compare servings, sugar, fiber, potassium, iron and vitamin A to choose the better dried fruit snack.
Ketchup has about 15 calories per tablespoon and 100 per 100 grams, while olive oil has 119 per tablespoon and 884 per 100 grams. Ketchup is far lower in calories but has sugar and sodium that olive oil lacks. Compare per tablespoon, packet and bottle, and see which sauce adds more to your plate.
A cup of 2 percent milk has about 122 calories and 8 grams of protein, while a cup of nonfat plain Greek yogurt has about 130 calories and 23 grams of protein. Per 100 grams, milk has 50 calories and Greek yogurt 59 to 97 depending on fat. Compare protein, calcium, lactose, fullness and uses.
A cup of 2 percent milk has about 122 calories and 12 grams of natural sugar, while a cup of low-fat chocolate milk has about 208 calories and 24 grams of sugar. Compare plain milk with chocolate, strawberry, banana and vanilla milk by cup, carton and 100 milliliters.
A teaspoon of mountain honey (7 grams) has about 21 calories, while one sugar cube (4 grams) has 16. Per 100 grams, honey has 304 calories and sugar cubes 387, so honey is lower by weight but higher per spoon. Compare calories, sugar, sweetness, glycemic index and how many cubes a tablespoon of honey equals.
One medium orange (131 grams) has about 62 calories and 12 grams of sugar, equal to about 4 sugar cubes in calories and 3 cubes in sugar, since one cube has 16 calories and 4 grams. Per 100 grams an orange has 47 calories and sugar cubes 387. Compare segments, fiber, vitamin C and fullness.
One Piarom date (about 9 grams) has roughly 25 calories, while an ounce (28 grams) of sweetened dried cranberries has about 92. Per 100 grams, Piarom dates have 277 calories and dried cranberries 308, with dates slightly lower. Compare sugar, fiber, potassium, antioxidants and added sugar to choose the better dried fruit.
A cup of orange juice (248 grams) has about 112 calories and 21 grams of sugar, while one medium orange (131 grams) has about 62 calories, 12 grams of sugar and 3 grams of fiber. Per 100 grams, juice has 45 calories and the fruit 47. Compare vitamin C, fiber, fullness and sugar cubes to choose between the glass and the fruit.
A teaspoon of mountain honey (7 grams) has about 21 calories and a tablespoon (21 grams) about 64, while agave syrup has about 20 per teaspoon and 60 per tablespoon. Compare serving sizes, sugar, fructose, glycemic index, minerals and uses to choose the better natural sweetener.
One Piarom date (9 grams) has about 25 calories, while a square of milk chocolate (10 grams) has about 53 and a 45 gram bar about 240. Per 100 grams, Piarom dates have 277 calories and milk chocolate 535, nearly half. Compare sugar, fat, fiber and minerals to see whether dates really beat chocolate for a sweet craving.
A cup of orange juice has about 112 calories and 21 grams of sugar, equal to about 7 sugar cubes in calories and 5 cubes in sugar, since one cube has 16 calories and 4 grams. Per 100 grams juice has 45 calories and sugar cubes 387. Compare sugar, vitamins and what each does in the body.
One shelled pistachio has about 3.2 calories, while one almond has about 7. An ounce (28 grams) of pistachios, 49 kernels, has 159 calories and an ounce of almonds, 23 kernels, has 164. Per 100 grams, pistachios have 562 and almonds 579. Compare per-nut calories, protein, fiber, calcium and vitamin E to choose the better nut.
