Expert guides, chef-tested recipes, and sourcing stories from the ParsaFood global food team.
A tablespoon of yellow mustard sauce has about 9 calories, while a tablespoon of olive oil has about 119. Per 100 grams, mustard has 66 calories and olive oil 884, so mustard is about 13 times lower. Compare tablespoon, teaspoon and 100 gram figures, fat, sodium and the best ways to use each in dressings and sandwiches.
An ounce (28 grams) of shelled Fandoghi pistachios has about 159 calories, while an ounce of pecans has about 196. Per 100 grams, pistachios have 562 calories and pecans 691, so pistachios are about 19 percent lower. Compare calories per nut, protein, fat, fiber and minerals to decide which nut fits your goals.
Cooked oxtail meat has about 262 calories per 100 grams with roughly 16 grams of fat, while cooked skinless chicken breast has 165 calories with 3.6 grams of fat. Chicken breast also has more protein, 31 grams against about 28. Compare edible yield, stew servings, collagen, iron and cooking methods to choose the leaner meat.
An ounce (28 grams) of shelled pistachios has about 159 calories, while an ounce of peanuts has about 161. Per 100 grams, pistachios have 562 calories and raw peanuts 567, so the two nuts are almost identical. Compare calories per nut, protein, fat, folate, niacin, price and allergy risk to choose between a tree nut and a legume.
Half a cup (87 grams) of pomegranate arils has about 72 calories and a full cup (174 grams) has about 144, while blueberries have about 42 calories per half cup and 84 per cup. Per 100 grams, arils have 83 calories and blueberries 57, so arils are about 45 percent higher. Compare sugar, fiber, vitamins and antioxidants of the two berries.
A 2 tablespoon serving (32 grams) of pure pistachio paste has about 185 calories, while 2 tablespoons of peanut butter have about 188. Sweetened pistachio spread has more, around 175 to 185 per 30 grams with added sugar. Compare pure and sweetened paste, protein, fat, sugar and uses to pick the better spread.
An ounce (28 grams) of potato chips has about 152 calories, while a cup (158 grams) of cooked white rice has about 205. Per 100 grams, chips have 536 calories and cooked rice 130, so chips are four times as dense. Compare equal-calorie portions, fat, fiber, fullness and healthy swaps to see how much rice you get for the calories in a bag of chips.
A tablespoon of yellow mustard has about 9 calories, while a tablespoon of regular mayonnaise has about 94 and light mayonnaise about 35. Per 100 grams, mustard has 66 calories and mayonnaise 680. Compare fat, sodium, protein and calories on sandwiches, burgers, potato salad and dips.
A cup of pomegranate juice (249 grams) has about 134 calories and 32 grams of sugar, equal to about 8 sugar cubes in calories and 8 in sugar, since one cube has 16 calories and 4 grams. Per 100 grams, juice has 54 calories and sugar cubes 387. Compare polyphenols, potassium, glycemic index and how much juice is a sensible serving.
An ounce (28 grams) of potato chips has about 152 calories, while an ounce of cheese puffs has about 157. Per 100 grams, chips have 536 calories and cheese puffs 560, so the two snacks are almost the same. Compare fat, sodium, per-piece calories, bag sizes and baked versions to see which is the lighter choice.
Watermelon has about 30 calories per 100 grams, while a sugar cube has 16 calories for just 4 grams. A cup of diced watermelon (152 grams) has about 46 calories and 9 grams of sugar, the equivalent of 2.9 sugar cubes in energy. Compare calories, sugar, water, glycemic load and serving sizes to see why watermelon is sweet but light.
A serving of three Zahedi dates (21 grams) has about 63 calories, while five prunes (48 grams) have about 115. Per 100 grams, Zahedi dates have about 300 calories and prunes about 240, so prunes are 20 percent lighter by weight. Compare calories per piece and per serving, sugar, fiber, potassium, glycemic index and digestion effects before you choose.
Raw potato has 77 calories per 100 grams, while dry white rice has 365 and dry brown rice 370. That is nearly five times more by raw weight. Once cooked, the gap narrows to 87 against 130 because rice absorbs water. Compare raw, dry and cooked weights, white and brown rice, and the portions that actually land on your plate.
A cup of cooked white rice has about 205 calories, and three slices of white bread have about 201. Per 100 grams, rice has 130 and white bread 265. Count how many slices equal your rice portion, then compare a typical sandwich with a typical rice bowl to see which lunch is lighter, more filling and better balanced.
Sidr honey has about 304 calories per 100 grams and 64 per tablespoon, while molasses has about 290 per 100 grams and 58 per tablespoon. The two are close in calories, but differ in sugar, minerals, sweetness and taste. Compare teaspoons, tablespoons, minerals, glycemic index and kitchen uses to choose the sweetener that suits you.
