How to compare foods the right way
Compare servings, not just 100 g. Per-100 g tables are great for comparing density, but nobody eats 100 g of peanut butter or soda. Tapioca is a good example: per 100 g it looks lighter than a white roll, but in the portion you actually eat (3 spoons of starch vs 1 roll) the calories are practically tied.
Look at protein per calorie. If your goal is losing fat without losing muscle, the question isn't just "how many calories?" but "how much protein comes with them?". Egg white, for example, delivers more than twice the protein per calorie of a whole egg.
Be skeptical of "fitness" labels. Granola, "wheat" bread and "Greek-style" yogurt can be great or terrible depending on the brand. Use the comparison tool as a reference and always check the nutrition label of the product you're buying.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.