Trick 5 / 5

Compare on the same basis

The nutrition table gives its figures per 100 g or per 100 ml, which makes it the common basis for comparing products. The traffic light is another option.

It works for products of the same kind: compare yoghurt with yoghurt, bread with bread.

How to read the traffic light

Green: low
Amber: medium
Red: high

When you’re comparing two products of the same kind, the traffic-light colours make a good first filter. Fewer reds is a good sign, but it’s only part of the decision. Check the ingredients list too.

Not every product has a traffic light, though. If there is one, use it: it’s easier. If not, compare the nutrition tables. Put the packs side by side and look at the “por 100 g” (per 100 g) column on both.

Prawn rissóis
1. 868 kJ
  207 kcal 10%
2. 8.8 g Fat (Amber: medium) 13%
3. 1.2 g Saturates (Green: low) 6%
4. 1.7 g Sugars (Green: low) 2%
5. 1.17 g Salt (Amber: medium) 20%
Meat rissóis
1. 880 kJ
  210 kcal 10%
2. 8.2 g Fat (Amber: medium) 12%
3. 1.7 g Saturates (Amber: medium) 9%
4. 1.4 g Sugars (Green: low) 2%
5. 1.31 g Salt (Amber: medium) 22%

With a traffic light Traffic lights redrawn from two real examples. The packs say “Lípidos” (fat), “Saturados” (saturates), “Açúcares” (sugars) and “Sal” (salt), and print 8.8 g as 8,8 g. Same brand, same 90 g portion. Which would you pick?

The backs of two packs of Flamengo cheese, side by side, in black and white. The 100 g column is circled in red on both nutrition tables. — **Without one** Two Flamengo cheeses. Put the packs side by side and compare the 100 g column. How? We’ll come to that.

Traffic light? Compare the colours. No traffic light? Turn the pack over and compare the 100 g column.

Cover of the guide 5 tricks to choose better, supermarket guide, sugar edition

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