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.
  4. Questions or suggestions? Contact us.
#1: Spinach
#2: Spinach

Calorie Comparison


2000 calories = Full Bar
  • Spinach100 grams 1% DV
  • Spinach1 cup 0% DV

Fat Comparison


65g = Full Bar
  • Spinach100 grams 1% DV
  • Spinach1 cup 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Spinach100 grams 1% DV
  • Spinach1 cup 0% DV

Protein Comparison


50g = Full Bar
  • Spinach100 grams 6% DV
  • Spinach1 cup 2% DV

Cholesterol Comparison


300mg = Full Bar
  • Spinach100 grams 0% DV
  • Spinach1 cup 0% DV

Fiber Comparison


25g = Full Bar
  • Spinach100 grams 9% DV
  • Spinach1 cup 3% DV

Sugar Comparison


25g = Full Bar
  • Spinach100 grams 0.4g
  • Spinach1 cup 0.1g

Iron Comparison


18mg = Full Bar
  • Spinach100 grams 15% DV
  • Spinach1 cup 4% DV

Calcium Comparison


1000mg = Full Bar
  • Spinach100 grams 10% DV
  • Spinach1 cup 3% DV

Potassium Comparison


3500mg = Full Bar
  • Spinach100 grams 16% DV
  • Spinach1 cup 5% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2
Weight (g)10030
Calories
(%DV)
23
(1%)
7
(0%)
Fat (g)
(%DV)
0.4
(1%)
0.1
(0%)
Protein (g)
(%DV)
2.9
(6%)
0.9
(2%)
Carbohydrates (g)
(%DV)
3.6
(1%)
1.1
(0%)
Sugar (g)0.40.1
Fiber (g)
(%DV)
2.2
(9%)
0.7
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0
(0%)
Net Carbs (g)1.40.4
Trans Fats (g)00
Minerals
Food ##1#2
Weight (g)10030
Calcium (mg)
(%DV)
99
(10%)
29.7
(3%)
Iron (mg)
(%DV)
2.7
(15%)
0.8
(4%)
Potassium (mg)
(%DV)
558
(16%)
167.4
(5%)
Magnesium (mg)
(%DV)
79
(20%)
23.7
(6%)
Phosphorus (mg)
(%DV)
49
(5%)
14.7
(1%)
Sodium (mg)
(%DV)
79
(3%)
23.7
(1%)
Zinc (mg)
(%DV)
0.5
(3%)
0.2
(1%)
Copper (mg)
(%DV)
0.1
(5%)
0
(0%)
Manganese (mg)
(%DV)
0.9
(45%)
0.3
(15%)
Selenium (μg)
(%DV)
1
(1%)
0.3
(0%)
Fluoride (μg)~~
Vitamins
Food ##1#2
Weight (g)10030
Vitamin A (IU)
(%DV)
9377
(188%)
2813.1
(56%)
Vitamin C (mg)
(%DV)
28.1
(47%)
8.4
(14%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.7
(4%)
0.2
(1%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(1%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.1
(5%)
Folate (B9) (μg)
(%DV)
194
(49%)
58.2
(15%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
194
(49%)
58.2
(15%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
194
(49%)
58.2
(15%)
Choline (mg)
(%DV)
19.3
(4%)
5.8
(1%)
Vitamin A, RAE (μg)469140.7
Retinol (μg)00
Beta Carotene (μg)
(%RDA)
5626
(52%)
1687.8
(16%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lutein + Zeaxanthin (μg)121983659.4
Vitamin E (mg)
(%DV)
2
(10%)
0.6
(3%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~
Vitamin D3 (Cholecalciferol) (μg)~~
Vitamin K (μg)
(%DV)
482.9
(604%)
144.9
(181%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~
Menaquinone-4 (μg)~~
Other
Food ##1#2
Weight (g)10030
Water (g)91.427.4
Ash (g)21
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
Carbohydrates
Food ##1#2
Weight (g)10030
Sucrose (g)0.10
Glucose (g)0.10
Fructose (g)0.20
Lactose (g)00
Maltose (g)00
Galactose (g)0.10
Starch (g)~~
Fats
Food ##1#2
Weight (g)10030
Omega 3s (mg)
(%AI)
138
(9%)
41
(3%)
Omega 6s (mg)268
Omega 3 to Omega 6 Ratio ()5.315.31
Omega 6 to Omega 3 Ratio ()0.190.19
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)103
15:0 (mg)~~
16:0 (mg)4915
17:0 (mg)~~
18:0 (mg)41
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)103
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)52
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)52
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~~
20:1 (mg)00
22:1 undifferentiated (mg)00
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)16550
18:2 undifferentiated (mg)268
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)13841
Alpha Linolenic Acid (ALA) (mg)~~
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
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)00
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)00
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)00
Fatty acids, total trans-monoenoic (mg)~~
Fatty acids, total trans-polyenoic (mg)~~
Phytosterols (mg)92.7
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
Amino Acids
Food ##1#2
Weight (g)10030
Betaine (mg)10331
Tryptophan (mg)
(%RDI)
39
(14%)
12
(4%)
Threonine (mg)
(%RDI)
122
(12%)
37
(4%)
Isoleucine (mg)
(%RDI)
147
(11%)
44
(3%)
Leucine (mg)
(%RDI)
223
(8%)
67
(2%)
Lysine (mg)
(%RDI)
174
(8%)
52
(2%)
Methionine (mg)
(%RDI)
53
(7%)
16
(2%)
Cystine (mg)
(%RDI)
35
(12%)
11
(4%)
Phenylalanine (mg)
(%RDI)
129
(15%)
39
(4%)
Tyrosine (mg)
(%RDI)
108
(12%)
32
(4%)
Valine (mg)
(%RDI)
161
(9%)
48
(3%)
Arginine (mg)16249
Histidine (mg)
(%RDI)
64
(9%)
19
(3%)
Alanine (mg)14243
Aspartic acid (mg)24072
Glutamic acid (mg)343103
Glycine (mg)13440
Proline (mg)11234
Serine (mg)10431
Hydroxyproline (mg)~~
Feedback

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