When you're at the supermarket, do you wonder how much much tuna you're getting in a can?
Brisbane/Meanjin-based dietitian Josh Wernham shared a series of popular videos on social media comparing how much food there is in some packaged goods.
He found variants such as tins of tuna where one tin contained 35 per cent tuna (supermarket brand with flavoured oils) while another was 73.5 per cent tuna (brand name in spring water). The price and amount of protein also differed between products.
"As a dietitian, I've seen first-hand how confusing food labels can be for people," Mr Wernham says.
"And even when recommending certain products to clients, I am aware that I need to be quite specific at times due to the variation."
Why products vary
A recent review conducted by consumer advocacy group Choice compared strawberry yoghurt muesli bars, with one having four times the sodium of another.
Tinned tomatoes also varied, with some brands containing 60 per cent tomato compared with 98 per cent in other brands.
"This is often due to manufacturers cutting production costs by reducing the amount of more expensive ingredients, such as meat or tomato, and using fillers, water or additives, which are cheaper," says Choice spokeswoman Pru Engel.
"Manufacturers may also add these additional ingredients to improve the texture, appearance, flavour or longevity of the product, often at the expense of its nutritional value."
Look at unit pricing to keep costs down
Anyone who shops regularly knows that the differences between products can have an effect on your wallet.
“Everyone has different priorities when shopping, including flavour, nutrition and price. If you’re focused on cost, we advise paying close attention to unit pricing,” Ms Engel says.
Unit pricing shows the cost per standard measure, such as per 100 grams, alongside the total price.
“This allows shoppers to easily compare the price and value of similar items, including different brands and pack sizes, to find the best deal,” she says.
If nutrition is important, check these two things
Sydney-based dietitian Jess Burvill also makes comparisons on her Instagram account, recently comparing chicken nuggets that ranged from 75 per cent chicken (chicken breast bites, supermarket brand) to 30 per cent chicken.
"A higher percentage of whole food base ingredients, for example, chicken or tuna, usually means there's more nutrients — more chicken equals more protein, iron, B12, zinc — and less room for cheap, filler ingredients and additives," she says.
If nutrition is a priority, Ms Burvill recommends comparing the nutritional panels, not just the ingredient lists.
"Check for differences in protein, sodium, saturated fat, sugar and calories — these can vary a lot between brands," she says.
She says that the rest of the ingredient list matters too.
"A lower percentage of the main ingredient doesn't always mean it's an inferior choice if the rest of the product is made up of recognisable, nutritious foods like vegetables or rice rather than starch, thickeners or emulsifiers."
If you can't stretch your budget to the product you prefer, she recommends supplementing the nutritional value with vegetables, salad or whole grains.
Ms Engel says health star ratings can also help steer you when comparing products where available, but only when comparing like-for-like products.
Ultimately, shoppers will have their own priorities. Mr Wernham recommends asking yourself, "what's my main goal here — taste, calories, a certain nutrient, or cost?"
"Once you know what matters most to you, it's easier to compare labels and make a decision that feels right."
