Food and supplement comparisons
Make sense of the amounts on a label. Explore familiar food portions, or compare two supplements on the same daily basis.
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Read the label-comparison guideSources and limits
Food references cover 24 nutrient entries from NIH Office of Dietary Supplements tables; label comparison covers 33 entries. Reviewed 10 September 2026. Each food result links its source. Portions retain source preparation details; metric conversions are approximate. Variety, preparation and brand can change amounts. Equivalent portions = label amount ÷ nutrient per food portion. Forms are reported, not ranked. This tool does not assess your intake or recommend a dose.
Food supplements do not replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep supplements out of reach of children. Ask a qualified healthcare professional about personal suitability, medicines, pregnancy or supplements for children.
How to read your labels
A guide to keep beside the pack
Put two packs on the table. Start with who they are for and the recommended daily portion. Then compare the details on the same basis.
For adults comparing food supplements sold in the EU. Use this with any brand, whether you are buying for yourself or someone else.
Six things to check
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Who is it for?
Find the intended age range and any restrictions. An adult product and a children's product are not interchangeable simply because they list similar nutrients.
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What is one day’s portion?
Read the directions: one capsule, two gummies or a measured scoop? Use the recommended daily portion for every comparison. If the nutrient table already gives amounts per daily portion, do not multiply them again.
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How much of each nutrient?
Compare the same nutrient in the same unit: mg with mg, or µg with µg. There are 1,000 µg in 1 mg. Read the nutrient amount itself, not just the weight of a blend or ingredient compound. A larger number alone does not tell you which product suits you.
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What does % NRV mean?
NRV means nutrient reference value. On EU vitamin and mineral labels, it provides a standard adult reference for comparison. It is not a personal prescription, a child's requirement or a safety limit. Keep the actual amount beside the percentage.
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What else is in it?
Read the full ingredients list, including highlighted allergens, flavourings and sweeteners. A ‘no added sugars’ claim does not mean ‘sugar-free’. If information you need is missing, ask the brand before deciding.
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What does the routine cost?
Divide the pack price by the number of recommended daily portions. Check delivery charges and whether the price depends on a subscription. Read storage directions, warnings and the best-before date too.
Compare a day with a day
A made-up example using vitamin C. These numbers explain label arithmetic; they are not a recommended dose or a comparison of our products.
| Check | Pack A | Pack B |
|---|---|---|
| Daily portion | 2 capsules | 1 scoop |
| Amount shown | 40 mg per capsule | 80 mg per scoop |
| Vitamin C per day | 40 × 2 = 80 mg | 80 × 1 = 80 mg |
| Pack contents | 60 capsules | 30 scoops |
| Days per pack | 60 ÷ 2 = 30 | 30 ÷ 1 = 30 |
| Example price | €18 | €24 |
| Price per day | €18 ÷ 30 = €0.60 | €24 ÷ 30 = €0.80 |
Both supply the same declared daily amount of vitamin C. That fact does not establish equal suitability, absorption or overall quality. The rest of the label still matters.
Leave room for a question
If you take medicines, are pregnant or breastfeeding, are choosing for a child, or plan to combine supplements, discuss suitability with a pharmacist or an appropriately qualified healthcare professional. Bring the labels and details of what you already take. This guide cannot decide whether you need a supplement.