About Compara Macro
Compara Macro compares the composition of foods and meals side by side: calories, protein, carbohydrates, fat and fiber.
How it works
You pick a food on each side, or build a meal by adding several foods, each with its own amount in grams. Values are calculated in proportion to the amount you enter.
The "Difference" column compares side A with side B as a percentage, and "Protein per 100 kcal" shows how much protein each option gives for every 100 calories.
Where the data comes from
Most foods come from the Brazilian Food Composition Table (TACO), 4th edition, 2011, produced by NEPA/UNICAMP. © UNICAMP / NEPA — Tabela Brasileira de Composição de Alimentos. Values are per 100 g of food, under the conditions described in the table (raw, cooked, grilled, etc.).
A few items that TACO does not include, or left without values (such as whole, semi-skimmed and skim milk, and scrambled eggs), use reference data from USDA FoodData Central, which is in the public domain. They are flagged on screen and may vary by brand or preparation.
Water and salt are zero by definition, since they have no energy or macronutrients.
How to read the numbers
"Trace" means the nutrient was detected but below the quantification limit of the analysis; in calculations it is counted as zero. The "—" symbol means the source has no value for that nutrient.
When a food in a meal has no value for a nutrient, the total is shown with an asterisk (*) and is a partial sum.
"Source of calories" is an estimate: 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat. It may differ slightly from the energy reported by the source.
About the gluten labels
Each food has a label: "Contains gluten" (wheat, rye, barley, oats and anything made from them), "Naturally gluten-free" (simple foods that do not come from those grains) or "Check the label" (when it depends on the recipe, brand or processing). The "Gluten-free" filter shows only naturally gluten-free foods in the search.
TACO has no gluten information: the classification is our own, is not official and may contain mistakes. It does not guarantee that a food is safe for people with celiac disease, because cross-contamination in industry or in the kitchen is possible. The label and the advice of doctors and dietitians always come first.
What this site is not
The information is for general purposes only and is not a substitute for advice from a nutritionist or a doctor. Values are reference averages: the food you actually eat may have a different composition.
Suggestions and contact
Is a food missing, did you find a mistake, or do you have an idea? Write to contato@comparamacro.com.