#1: Spinach×
×
#2: Kale×
×
#3: Collards×
×
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Nutrition Comparison of Spinach, Kale, and Collards

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV7 calories
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV8 calories
  • Collards1 cup, chopped (x1)1% DV12 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV0.1g
  • Collards1 cup, chopped (x1)0% DV0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV1.1g
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV1.4g
  • Collards1 cup, chopped (x1)1% DV2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV0.9g
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV0.7g
  • Collards1 cup, chopped (x1)2% DV1.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0mg
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV0mg
  • Collards1 cup, chopped (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)3% DV0.7g
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV0.6g
  • Collards1 cup, chopped (x1)6% DV1.4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV0.4g
  • Collards1 cup, chopped (x1)0% DV0.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)5% DV0.8mg
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV0.2mg
  • Collards1 cup, chopped (x1)1% DV0.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV29.7mg
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV24mg
  • Collards1 cup, chopped (x1)6% DV83.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)4% DV167.4mg
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV78.6mg
  • Collards1 cup, chopped (x1)2% DV76.7mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)301636
Calories
(%DV)
7
(0%)
8
(0%)
12
(1%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.2
(0%)
Protein (g)
(%DV)
0.9
(2%)
0.7
(1%)
1.1
(2%)
Carbohydrates (g)
(%DV)
1.1
(0%)
1.4
(0%)
2
(1%)
Sugar (g)
(%DV)
0.1
(0%)
0.4
(1%)
0.2
(0%)
Fiber (g)
(%DV)
0.7
(3%)
0.6
(2%)
1.4
(6%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)0.40.80.5
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)301636
Calcium (mg)
(%DV)
29.7
(2%)
24
(2%)
83.5
(6%)
Iron (mg)
(%DV)
0.8
(5%)
0.2
(1%)
0.2
(1%)
Potassium (mg)
(%DV)
167.4
(4%)
78.6
(2%)
76.7
(2%)
Magnesium (mg)
(%DV)
23.7
(6%)
7.5
(2%)
9.7
(2%)
Phosphorus (mg)
(%DV)
14.7
(1%)
14.7
(1%)
9
(1%)
Sodium (mg)
(%DV)
23.7
(1%)
6.1
(0%)
6.1
(0%)
Zinc (mg)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Copper (mg)
(%DV)
0
(4%)
0.2
(27%)
0
(2%)
Manganese (mg)
(%DV)
0.3
(12%)
0.1
(5%)
0.2
(10%)
Selenium (μg)
(%DV)
0.3
(1%)
0.1
(0%)
0.5
(1%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)301636
Vitamin A, RAE (μg)
(%DV)
140.7
(16%)
80
(9%)
90.4
(10%)
Vitamin C (mg)
(%DV)
8.4
(9%)
19.2
(21%)
12.7
(14%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(1%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0
(2%)
0
(4%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.2
(1%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
0
(0%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0
(3%)
0.1
(3%)
Folate (B9) (μg)
(%DV)
58.2
(15%)
22.6
(6%)
46.4
(12%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
58.2
(15%)
22.6
(6%)
46.4
(12%)
Folate (DFE) (μg)
(%DV)
58.2
(15%)
22.6
(6%)
46.4
(12%)
Choline (mg)
(%DV)
5.8
(1%)
0.1
(0%)
8.4
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
2813.1
(94%)
1598.4
(53%)
1806.8
(60%)
Beta Carotene (μg)
(%RDA)
1687.8
(16%)
948.3
(9%)
1076.8
(10%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
8.6
(0%)
5
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
13
(0%)
10.1
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)3659.41311.71556.3
Vitamin E (mg)
(%DV)
0.6
(4%)
0.2
(2%)
0.8
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
144.9
(121%)
112.8
(94%)
157.4
(131%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)301636
Water (g)27.413.432.3
Ash (g)100
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)301636
Sucrose (g)0~~
Glucose (g)0~~
Fructose (g)0~~
Lactose (g)0~~
Maltose (g)0~~
Galactose (g)0~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)301636
Omega 3s (mg)
(%AI)
41
(3%)
29
(2%)
39
(2%)
Omega 6s (mg)
(%AI)
8
(0%)
22
(0%)
30
(0%)
Omega 3 to Omega 6 Ratio5.31
 
1.3
 
1.32
 
Omega 6 to Omega 3 Ratio0.19
 
0.77
 
0.76
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)001
13:0 (mg)~~~
14:0 (mg)301
15:0 (mg)~~~
16:0 (mg)151217
17:0 (mg)~~~
18:0 (mg)111
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)3
 
8
 
11
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)200
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)2810
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)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)50
 
54
 
72
 
18:2 undifferentiated (mg)82230
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)412939
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)0
 
0
 
1
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)2.7~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)301636
Betaine (mg)31~0
Tryptophan (mg)
(%RDI)
12
(4%)
~
(~%)
11
(4%)
Threonine (mg)
(%RDI)
37
(3%)
~
(~%)
31
(3%)
Isoleucine (mg)
(%RDI)
44
(3%)
~
(~%)
36
(3%)
Leucine (mg)
(%RDI)
67
(2%)
~
(~%)
54
(2%)
Lysine (mg)
(%RDI)
52
(2%)
~
(~%)
42
(2%)
Methionine (mg)
(%RDI)
16
(2%)
~
(~%)
12
(2%)
Cystine (mg)
(%RDI)
11
(4%)
~
(~%)
9
(3%)
Phenylalanine (mg)
(%RDI)
39
(4%)
~
(~%)
31
(4%)
Tyrosine (mg)
(%RDI)
32
(4%)
~
(~%)
24
(3%)
Valine (mg)
(%RDI)
48
(3%)
~
(~%)
43
(2%)
Arginine (mg)49~45
Histidine (mg)
(%RDI)
19
(3%)
~
(~%)
17
(2%)
Alanine (mg)43~38
Aspartic acid (mg)72~67
Glutamic acid (mg)103~73
Glycine (mg)40~34
Proline (mg)34~38
Serine (mg)31~28
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.