Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
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#1: Cooked Kale
#2: Cooked Kale
#3: Kale frozen cooked boiled drained without salt

Calorie Comparison


2000 calories = Full Bar
  • Cooked Kale100 grams 1% DV
  • Cooked Kale1 cup, chopped 2% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 2% DV

Fat Comparison


65g = Full Bar
  • Cooked Kale100 grams 1% DV
  • Cooked Kale1 cup, chopped 1% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 1% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Kale100 grams 2% DV
  • Cooked Kale1 cup, chopped 2% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 2% DV

Protein Comparison


50g = Full Bar
  • Cooked Kale100 grams 4% DV
  • Cooked Kale1 cup, chopped 5% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 7% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Kale100 grams 0% DV
  • Cooked Kale1 cup, chopped 0% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Kale100 grams 8% DV
  • Cooked Kale1 cup, chopped 10% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 10% DV

Sugar Comparison


25g = Full Bar
  • Cooked Kale100 grams 1.3g
  • Cooked Kale1 cup, chopped 1.6g
  • Kale frozen cooked boiled drained without salt1 cup, chopped 1.7g

Iron Comparison


18mg = Full Bar
  • Cooked Kale100 grams 5% DV
  • Cooked Kale1 cup, chopped 7% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 7% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Kale100 grams 6% DV
  • Cooked Kale1 cup, chopped 7% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 14% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Kale100 grams 5% DV
  • Cooked Kale1 cup, chopped 6% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 9% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100130130
Calories
(%DV)
28
(1%)
36
(2%)
39
(2%)
Fat (g)
(%DV)
0.4
(1%)
0.5
(1%)
0.6
(1%)
Protein (g)
(%DV)
1.9
(4%)
2.5
(5%)
3.7
(7%)
Carbohydrates (g)
(%DV)
5.6
(2%)
7.3
(2%)
6.8
(2%)
Sugar (g)
(%DV)
1.3
(3%)
1.6
(3%)
1.7
(3%)
Fiber (g)
(%DV)
2
(8%)
2.6
(10%)
2.6
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.1
(1%)
0.1
(1%)
Net Carbs (g)3.64.74.2
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100130130
Calcium (mg)
(%DV)
72
(6%)
93.6
(7%)
179.4
(14%)
Iron (mg)
(%DV)
0.9
(5%)
1.2
(7%)
1.2
(7%)
Potassium (mg)
(%DV)
228
(5%)
296.4
(6%)
417.3
(9%)
Magnesium (mg)
(%DV)
18
(4%)
23.4
(6%)
23.4
(6%)
Phosphorus (mg)
(%DV)
28
(2%)
36.4
(3%)
36.4
(3%)
Sodium (mg)
(%DV)
23
(1%)
29.9
(1%)
19.5
(1%)
Zinc (mg)
(%DV)
0.2
(2%)
0.3
(3%)
0.2
(2%)
Copper (mg)
(%DV)
0.2
(22%)
0.2
(22%)
0.1
(11%)
Manganese (mg)
(%DV)
0.4
(17%)
0.5
(22%)
0.6
(26%)
Selenium (μg)
(%DV)
0.9
(2%)
1.2
(2%)
1.2
(2%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100130130
Vitamin A, RAE (μg)
(%RDI)
681
(76%)
885.3
(98%)
955.5
(106%)
Vitamin C (mg)
(%DV)
41
(46%)
53.3
(59%)
32.8
(36%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.7
(4%)
0.9
(6%)
Pantothenic acid (B5) (mg)
(%DV)
0
(0%)
0.1
(2%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.2
(12%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
13
(3%)
16.9
(4%)
18.2
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
13
(3%)
16.9
(4%)
18.2
(5%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
13
(3%)
16.9
(4%)
18.2
(5%)
Choline (mg)
(%DV)
0.4
(0%)
0.5
(0%)
0.7
(0%)
Vitamin A (IU)
(%DV)
13621
(454%)
17707.3
(590%)
19115.2
(637%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
8173
(76%)
10624.9
(98%)
11469.9
(106%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1824623719.825606.1
Vitamin E (mg)
(%DV)
0.9
(6%)
1.1
(7%)
1.2
(8%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
817
(681%)
1062.1
(885%)
1146.6
(956%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100130130
Water (g)91.2118.6117.7
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100130130
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100130130
Omega 3s (mg)
(%AI)
103
(6%)
134
(8%)
163
(10%)
Omega 6s (mg)79103125
Omega 3 to Omega 6 Ratio ()1.31.31.3
Omega 6 to Omega 3 Ratio ()0.770.770.77
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)113
13:0 (mg)~~~
14:0 (mg)233
15:0 (mg)~~~
16:0 (mg)435669
17:0 (mg)~~~
18:0 (mg)233
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)303947
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)283644
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)193251306
18:2 undifferentiated (mg)79103125
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)103134163
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)111
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100130130
Betaine (mg)000
Tryptophan (mg)
(%RDI)
23
(8%)
30
(11%)
46
(16%)
Threonine (mg)
(%RDI)
85
(8%)
111
(11%)
165
(16%)
Isoleucine (mg)
(%RDI)
114
(8%)
148
(11%)
221
(16%)
Leucine (mg)
(%RDI)
133
(5%)
173
(6%)
259
(9%)
Lysine (mg)
(%RDI)
114
(5%)
148
(7%)
221
(11%)
Methionine (mg)
(%RDI)
18
(2%)
23
(3%)
35
(5%)
Cystine (mg)
(%RDI)
25
(9%)
33
(11%)
49
(17%)
Phenylalanine (mg)
(%RDI)
97
(11%)
126
(14%)
190
(22%)
Tyrosine (mg)
(%RDI)
67
(8%)
87
(10%)
131
(15%)
Valine (mg)
(%RDI)
104
(6%)
135
(7%)
203
(11%)
Arginine (mg)106138205
Histidine (mg)
(%RDI)
40
(6%)
52
(7%)
78
(11%)
Alanine (mg)96125186
Aspartic acid (mg)170221330
Glutamic acid (mg)216281420
Glycine (mg)92120178
Proline (mg)113147220
Serine (mg)80104156
Hydroxyproline (mg)~~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.