Side-by-side differences between foods, varieties, formats and methods, with comparable data and the context needed to interpret it.
Dried goji looks far more concentrated per 100 g largely because it contains very little water, while fresh blueberries are about 84% water. In realistic portions, 28 g dried goji provides about 98 calories, 3.6 g fiber and 12.8 g sugar; 150 g fresh blueberries provides about 86 calories, 3.6 g fiber and 14.9 g sugar.
Blueberries and strawberries are both low-energy whole fruits, but they are not identical. Per 100 g, blueberries provide about 57 calories, 10 g sugar and 2.4 g fiber; strawberries provide 32 calories, 4.9 g sugar and 2 g fiber. Strawberries contain about six times as much vitamin C, while blueberries provide more vitamin K in USDA reference data.
Exotic does not automatically mean nutritionally superior. Spirulina is protein-dense by dry weight, yet a 7 g spoonful provides about 4 g protein versus about 18 g in a 200 g bowl of cooked lentils. Dried goji looks concentrated partly because its water is gone, while açaí nutrition depends heavily on whether you buy unsweetened pulp or a topped bowl.
Plain açaí pulp and an açaí bowl are not the same food. A current 100 g unsweetened frozen packet provides 70 calories, 5 g fat, 3 g fiber and 0 g total or added sugar. Prepared bowls can contain far more calories and sugar because the recipe—not the açaí alone—includes fruit, granola, syrups and other toppings.
Nori is a red seaweed and wakame is a brown seaweed. In one dry-matter study, nori contained about 32% protein versus 10% in wakame, while wakame had more fiber. Iodine also tends to be higher in wakame: one commercial survey measured 94–185 mcg/g versus 29–46 mcg/g in nori.
Spirulina is a cultivated cyanobacterium, not a marine macroalga, and dried powder is especially concentrated in protein. Seaweeds such as nori, wakame, and kombu are richer in structural fiber and marine minerals, with iodine ranging from modest in nori to extremely high in some kombu.
Spirulina is a filamentous cyanobacterium; chlorella is a single-celled green microalga. Both can provide roughly 50–70% protein by dry weight, but chlorella has a tougher cell wall that often needs disruption for digestibility. B12 also differs: spirulina is dominated by inactive analogs, while some chlorella products contain active B12, with substantial variability.
Cacao nibs are broken pieces of the cocoa kernel and retain essentially all of the bean's cocoa butter. Cocoa powder is made after cocoa mass is pressed to remove part of that fat. Nibs are therefore fattier and crunchy, while powder is more concentrated in nonfat cocoa solids and mixes more easily into recipes.
Carob is naturally much sweeter and almost fat-free; unsweetened cocoa has far more protein and fat and contains caffeine and theobromine. Both are fiber-rich by weight, but they do not taste or behave the same in recipes.
A normal cup of coffee generally provides several times more caffeine than a cocoa drink. EFSA estimates about 90 mg in 200 mL filter coffee; 5–10 g of the USDA natural cocoa reference would provide roughly 12–23 mg. Cocoa instead contains much more theobromine.
Higher cacao percentage usually cuts sugar sharply, but it does not guarantee fewer calories because the recipe contains more cocoa mass, cocoa powder, and/or cocoa butter. Current U.S. bars show 9 g sugar at 70%, 4 g at 85%, and 0 g at 100% for their labeled servings.
Cocoa powder is made from cocoa solids after some cocoa butter is pressed out; chocolate recombines cocoa solids with fat and usually sugar. That is why unsweetened cocoa is typically more fiber-dense and less calorie-dense, while chocolate is richer and sweeter.