What if I made it myself?
by Jessica Xu
A photographic comparison of processed vs. homemade foods with the same ingredients and the same number of calories
Campbell’s Chicken Noodle Soup Ingredients: Chicken Stock, Enriched Egg Noodles (Wheat Flour, Egg Solids, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Cooked Chicken Meat, Water, Contains Less Than 2 Percent Of: Salt, Chicken Fat, Cooked Chicken Mechanically Separated Chicken, Monosodium Glutamate, Cornstarch, Onion Powder, Modified Food Starch, Yeast Extract, Spice Extract, Spice Extract, Soy Protein Isolate, Sodium Phosphates, Chicken Flavor (Contains Chicken Stock, Chicken Powder, Chicken Fat), Dehydrated Garlic, Beta Carotene For Color.
2 12 cups 1 tsp 12 cups 1 12 tbsps 1 tsp
wide egg noodles vegetable oil chicken broth salt poultry seasoning
1 cup 1 cup 1 cup 3 1 cup 4 3 cups
chopped celery chopped onion cornstarch water diced, cooked chicken
Ingredients 0.24 cup
wide egg noodles
(scaled to 150 calories)
1.15 cup
chicken broth
0.10 cup
chopped onion
0.14 tbsp salt
0.29 cup
diced chicken
Chicken Noodle Soup
(150 calories)
= 40% *
Chicken Noodle Soup e d a -m
(150 calories) 8% DV
Total Fat (g)
Saturated Fat (g)
3 2
0.6 0.5
5%
e m o H
3%
3%
3%
Cholesterol (mg)
59 15
5%
20%
Sodium (mg)
1085 890 45%
37%
Total Carbs (g)
15 8 5%
3%
Fiber (g)
Sugars (g)
Protein (g)
0.8 1
2 1
16 3
3%
4%
5%
3%
Pr oces
sed (4
0%)
Maruchan Instant Lunch - Chicken Flavor Noodles Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Contains One Or More of The Following: Canola, Cottonseed, Palm) Preserved By Tbhq, Salt, Dehydrated Vegetables (Carrot, Green Peas, Garlic, Onion, Celery Stalk), Contains Less Than 2% of: Maltodextrin, Monosodium Glutamate, Sugar, Hydrolyzed Corn, Wheat And Soy Protein, Chicken Fat, Powdered Cooked Chicken, Spices (Celery Seed), Yeast Extract, Dehydrated Soy Sauce (Wheat, Soybeans, Salt), Potassium Carbonate, Sodium (Mono, Hexameta, And/Or Tripoly) Phosphate, Sodium Carbonate, Turmeric, Disodium Inosinate, Disodium Guanylate, Silicon Dioxide (Anti-Caking Agent), Lactose, Chicken Broth, Soya Lecithin. Contains Wheat, Soy And Milk Ingredients. Manufactured In A Facility That Also Processes Shellfish And Fish Products.
3
4 cups 1 cup 2 1 tbsp 1 tbsp 1 tsp 1 tsp 1 2 tsp
chicken broth water bay leaves fish sauce shrimp bouillon soy sauce chicken bouillon five-spice powder
1 2 1 2
2 cloves
tsp tsp
6 6 1 1 3 oz 1 lb
garlic
garlic powder onion powder
carrots stalks of celery bell pepper onion spaghetti shrimp
2 cups
4 cups 1 4 cup 2 tsp 2 tsp 1 tbsp 1 pinch 1 pinch
green peas
fresh spinach dry white wine ginger root lemongrass sesame oil black pepper cayenne pepper
0.84 cup
chicken broth
0.28 cup water
1.68
carrots
1.68
stalks of celery
0.56 cup
green peas
0.28 tsp soy sauce
0.56 cloves garlic
Ingredients
(scaled to 290 calories)
0.28
onion
0.84 oz spaghetti
Chicken Flavor Noodles
(290 calories)
Chicken Flavor Noodles
(290 calories)
Chicken Flavor Noodles e d a m e Hom
(290 calories) 15% DV
Total Fat (g)
Saturated Fat (g)
3 12
2 6
5%
10%
18%
30%
Cholesterol (mg)
6 0
2%
0%
Sodium (mg)
1058 1190 44%
50%
Total Carbs (g)
100 39 33%
13%
Fiber (g)
Sugars (g)
Protein (g)
20 2
26 2
25 7
82%
72%
8%
5%
Pr oces
sed
Marie Callender’s Beef and Broccoli Ingredients: Cooked Rice, Water, Beef And Modified Food Starch Product (Beef, Water, Contains Less Than 1.5% Of: Modified Food Starch, Dextrose, Concentrated Beef Stock [With Salt], Salt, Sodium Phosphates, Caramel Color, Corn Syrup Solids, Spice Extractives), Broccoli, Soy Sauce (Water, Wheat, Soybeans, Salt, Alcohol, Vinegar, Lactic Acid). Contains 2% Or Less Of : Modified Food Starch, Light Brown Sugar, Beef Fat (Contains BHT And Citric Acid), Beef Flavor (Contains Beef Extract, Yeast Extract, Salt, Maltodextrin, Flavor, Lactic Acid, Citric Acid), Garlic (Contains Citric Acid), Soybean Oil, Salt, Sesame Seed Oil, Spice. Contains: Wheat, Soy, Sesame.
cup 2 tsps 1 cup 3 1 tsp 1 tsp 1 tsp 1 3
oyster sauce sesame oil sherry soy sauce white sugar cornstarch
lb 3 tbsps 1 slice 1 clove 1 lb 3 4
beef round steak vegetable oil ginger garlic broccoli
Ingredients 0.22 lb
beef round steak
(scaled to 370 calories)
0.3 lb
0.3 tsp
broccoli
soy sauce
0.3 cloves garlic
0.9 tbsp
vegetable oil
0.6 tsp
sesame oil
0.3 tsp
white sugar
Beef and Broccoli
(370 calories)
Beef and Broccoli e d a -m
e m o H
(370 calories) 19% DV
Total Fat (g)
Saturated Fat (g)
21 9
3.3 3.5
32%
14%
16%
18%
Cholesterol (mg)
77 35 26%
12%
Sodium (mg)
185 970 8%
40%
Total Carbs (g)
10 50 3%
17%
Fiber (g)
Sugars (g)
Protein (g)
4 3
4 5
36 21
14%
12%
10%
14%
Pr oces
sed
Stouffer’s White Meat Chicken Pot Pie Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Contains One Or More of The Following: Canola, Cottonseed, Palm) Preserved By Tbhq, Salt, Dehydrated Vegetables (Carrot, Green Peas, Garlic, Onion, Celery Stalk), Contains Less Than 2% of: Maltodextrin, Monosodium Glutamate, Sugar, Hydrolyzed Corn, Wheat And Soy Protein, Chicken Fat, Powdered Cooked Chicken, Spices (Celery Seed), Yeast Extract, Dehydrated Soy Sauce (Wheat, Soybeans, Salt), Potassium Carbonate, Sodium (Mono, Hexameta, And/Or Tripoly) Phosphate, Sodium Carbonate, Turmeric, Disodium Inosinate, Disodium Guanylate, Silicon Dioxide (Anti-Caking Agent), Lactose, Chicken Broth, Soya Lecithin. Contains Wheat, Soy And Milk Ingredients. Manufactured In A Facility That Also Processes Shellfish And Fish Products.
1 lb 1 cup 1 cup 1 cup 2 1 3 cup 1 cup 3
chicken breast carrots green peas celery butter onion
cups 1 tsp tsp 1 cup 4 1 34 cups 2 cup 3 2 13 1 2 1 4
all-purpose flour salt black pepper celery seed chicken broth milk
cup 1 12 tbsps
3 4
1 2 1 4
vegetable oil
shortening
white sugar egg
cup
water
Ingredients
(scaled to 540 calories)
0.06 cup
0.04 cup
celery
butter
0.12 lb chicken breast
0.28 cup flour
0.06 egg
0.18 tbsp
0.21 cup
0.04 cup
sugar
chicken broth
0.12 tsp
0.12 cup carrots
salt
0.03 tsp
0.32 cup
black pepper
milk
0.1 cup
vegetable oil
0.12 cup
green peas
onions
Chicken Pot Pie
(540 calories)
= 85% *
Chicken Pot Pie
(540 calories)
Chicken Pot Pie e d a -m
e m o H
(540 calories) 27% DV
Total Fat (g)
Saturated Fat (g)
31 30
14 11
48%
47%
70%
55%
Cholesterol (mg)
100 42 33%
14%
Sodium (mg)
372 869 15%
36%
Total Carbs (g)
41 51
14%
17%
Fiber (g)
Sugars (g)
2.2 2
9 12
9%
7%
23% 32%
Protein (g)
26 15
Pr oces
sed (8 5%)
Stouffer’s Meatloaf Ingredients: Potatoes, Water, Cooked Beef, Cream, Pork, 2% Or Less of Onions, Catsup (Tomato Puree [Tomato Paste, Water], Corn Sweetener [High Fructose Corn Syrup, Corn Syrup], Vinegar, Salt, Seasoning [Spices, Salt, Natural Flavors, Onion Powder, Garlic Powder], Dehydrated Onion), Skim Milk, Modified Cornstarch, Tomato Puree (Water, Tomato Paste), Soy Protein Concentrate (With Caramel Color), Soy Protein Concentrate, Rolled Oats, Whey Protein Concentrate, Green Peppers, Sour Cream (Cultured Cream, Skim Milk, Enzymes), Salt, Vital Wheat Gluten, Worcestershire Sauce (Vinegar, Molasses, Water, High Fructose Corn Syrup, Salt, Anchovies, Tamarind, Spices, Natural Flavor, Caramel Color, Onion Powder, Garlic Powder), Dehydrated Soy Sauce (Soybeans, Salt, Wheat), Potassium Chloride, Bleached Wheat Flour, Beef Broth (Dried Beef Stock, Beef Stock [Water, Beef Broth], Beef Fat, Water, Flavors, Maltodextrin, Cultured Whey, Caramel Color, Salt, Sugar, 2% Or Less of Modified Cornstarch, Corn Oil, Beet Powder, Autolyzed Yeast Extract, Lactic Acid, Enzyme Modified Cream, Disodium Phosphate, Grill Flavor [from Vegetable Oil], Smoke Flavor), Sea Salt, Soybean Oil, Sugar, Caramel Color, Dehydrated Onions, Spices, Mono- & Diglycerides, Modified Tapioca Starch, Butter Flavor (Maltodextrin, Natural Flavor, Annatto & Turmeric Color), Seasoning (Maltodextrin, Flavor, Enzyme Modified Butterfat), Soy Sauce (Water, Wheat, Soybeans, Salt), Yeast Extract, Potato Starch, Flavor (Water, Flavor, Maltodextrin, Salt, Caramel Color, Less Than 2% of Lactic Acid, Enzyme Modified Cream), Dehydrated Garlic, Beef Flavor (Dried Beef Broth, Maltodextrin, Salt, Flavoring, Disodium Phosphate, Grill Flavor [from Vegetable Oil], Smoke Flavor), Carrageenan, Seasoning (Autolyzed Yeast Extract, Gum Arabic, Beef Stock Concentrate, Beef, Flavor, Salt, Sodium Phosphates), Canola Oil, Natural Flavor, Cultured Whey. Contains Milk, Soy, Anchovy, Wheat Ingredients.
1 lb 1 14 tsp 1 1 4 tsp 1 dash 1 cup 1 2
ground beef salt
1 3 1 3
cup cup
milk ketchup
steak sauce
egg
1
onion
black pepper
1 2
green bell pepper
1 34 tsps
garlic powder
rolled oats
soft bread crumbs
3
1 2
cup 2 tbsps 2 tbsps 2 tbsps 1 4
+ 8 oz
vegetable oil
potatoes
sour cream butter jalepeno pepper Monterey Jack cheese tomatoes
0.93
0.33 tsp
potato
salt
0.27 lb ground beef
0.08 cup
0.27 cup
ketchup
rolled oats
0.13 cup milk
tomatoes
green bell pepper
egg
milk
2.12 oz
0.23
0.27
0.66 cup
0.27
onion
Ingredients
0.66 tbsp butter
0.53 cloves garlic
0.25 cup
(scaled to 540 calories)
sour cream
Meatloaf
(540 calories)
Meatloaf e d a -m
e m o H
(540 calories) 27% DV
Total Fat (g)
Saturated Fat (g)
28 27
10 12
42%
42%
52%
60%
Cholesterol (mg)
132 90 44%
30%
Sodium (mg)
474 1280 20%
53%
Total Carbs (g)
27 40 9%
13%
Fiber (g)
Sugars (g)
Protein (g)
3 4
10 8
42 34
14%
16%
26% 22%
Pr oces
sed
Chips Ahoy! Chocolate Chip Cookies Ingredients: Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), Semisweet Chocolate Chips (Sugar, Chocolate, Cocoa Butter, Dextrose, Soy Lecithin), Sugar, Soybean Oil, Partially Hydrogenated Cottonseed Oil, High Fructose Corn Syrup, Leavening (Baking Soda, Ammonium Phosphate), Salt, Whey (from Milk), Natural And Artificial Flavor, Caramel Color. Contains: Wheat, Soy, Milk.
1 cup 1 cup 1 cup 2 2 tsps 3 cups
butter white sugar brown sugar eggs vanilla extract flour
1 tsp 2 tsps 1 2 tsp 2 cups 1 cup
baking soda hot water salt semisweet chocolate chips chopped walnuts
0.78 cup
Ingredients
(scaled to 1760 calories)
0.26 cup
flour
0.26 cup
brown sugar
white sugar
0.26 tsp
0.26 cup
baking soda
butter
0.52 egg
0.52 cup
semisweet choclate chips
0.13 tsp salt
Chocolate Chip Cookies Total Fat (g)
e d a m e m Ho
(1760 calories) 88% DV
Saturated Fat (g)
85 88
52 28
129% 135%
260%
138%
Cholesterol (mg)
201 0 67%
0%
Sodium (mg)
430 1210 18%
50%
Total Carbs (g)
173 242 58%
Fiber (g)
8 11
33%
44%
81%
Sugars (g)
Protein (g)
156 121
11.4 11
421%
327%
Pr oces
sed
Total Fat chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g
10
20
30
40
50
60
70
80
90
Cholesterol chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g
25
50
75
100
125
150
175
200
Sodium chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies mg
150
300
450
600
750
900
1050
1200
150
180
210
240
Carbohydrates chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g
30
60
90
120
Sugar chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g
20
40
60
80
100
120
140
160
24
30
36
42
48
Protein chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g
6
12
18
Data Sources Nutrition labels of selected products www.calorieking.com www.allrecipes.com “Grandma’s Chicken Noodle Soup” “Asian-Style Chicken Noodle Soup” “Restaurant Style Beef and Broccoli” “Chicken Pot Pie IX” “Ruth’s Grandma’s Pie Crust” “The Best Meatloaf Recipe” “Deborah’s Holiday Mashed Potatoes” “Best Chocolate Chip Cookies”