#1: Cooked Spinach×
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#2: Cooked Swiss Chard×
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Nutrition Comparison of Cooked Spinach and Cooked Swiss Chard

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV41 calories
  • Cooked Swiss Chard1 cup, chopped (x1)2% DV35 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)1% DV0.5g
  • Cooked Swiss Chard1 cup, chopped (x1)0% DV0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV6.8g
  • Cooked Swiss Chard1 cup, chopped (x1)2% DV7.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)11% DV5.3g
  • Cooked Swiss Chard1 cup, chopped (x1)7% DV3.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)0% DV0mg
  • Cooked Swiss Chard1 cup, chopped (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)17% DV4.3g
  • Cooked Swiss Chard1 cup, chopped (x1)15% DV3.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV0.8g
  • Cooked Swiss Chard1 cup, chopped (x1)4% DV1.9g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)36% DV6.4mg
  • Cooked Swiss Chard1 cup, chopped (x1)22% DV4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)19% DV244.8mg
  • Cooked Swiss Chard1 cup, chopped (x1)8% DV101.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)18% DV838.8mg
  • Cooked Swiss Chard1 cup, chopped (x1)20% DV960.8mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)180175
Calories
(%DV)
41
(2%)
35
(2%)
Fat (g)
(%DV)
0.5
(1%)
0.1
(0%)
Protein (g)
(%DV)
5.3
(11%)
3.3
(7%)
Carbohydrates (g)
(%DV)
6.8
(2%)
7.2
(2%)
Sugar (g)
(%DV)
0.8
(2%)
1.9
(4%)
Fiber (g)
(%DV)
4.3
(17%)
3.7
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
Net Carbs (g)2.43.6
Trans Fats (g)00
 Minerals
Food ##1#2
Weight (g)180175
Calcium (mg)
(%DV)
244.8
(19%)
101.5
(8%)
Iron (mg)
(%DV)
6.4
(36%)
4
(22%)
Potassium (mg)
(%DV)
838.8
(18%)
960.8
(20%)
Magnesium (mg)
(%DV)
156.6
(37%)
150.5
(36%)
Phosphorus (mg)
(%DV)
100.8
(8%)
57.8
(5%)
Sodium (mg)
(%DV)
126
(5%)
313.3
(13%)
Zinc (mg)
(%DV)
1.4
(12%)
0.6
(5%)
Copper (mg)
(%DV)
0.3
(35%)
0.3
(32%)
Manganese (mg)
(%DV)
1.7
(73%)
0.6
(25%)
Selenium (μg)
(%DV)
2.7
(5%)
1.6
(3%)
Fluoride (μg)68~
 Vitamins
Food ##1#2
Weight (g)180175
Vitamin A, RAE (μg)
(%DV)
943.2
(105%)
535.5
(60%)
Vitamin C (mg)
(%DV)
17.6
(20%)
31.5
(35%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.4
(33%)
0.2
(12%)
Niacin (B3) (mg)
(%DV)
0.9
(6%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(5%)
0.3
(6%)
Vitamin B6 (mg)
(%DV)
0.4
(26%)
0.1
(9%)
Folate (B9) (μg)
(%DV)
262.8
(66%)
15.8
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
262.8
(66%)
15.8
(4%)
Folate (DFE) (μg)
(%DV)
262.8
(66%)
15.8
(4%)
Choline (mg)
(%DV)
35.5
(6%)
50.2
(9%)
Retinol (μg)00
Vitamin A (IU)
(%DV)
18865.8
(629%)
10717
(357%)
Beta Carotene (μg)
(%RDA)
11318.4
(105%)
6391
(59%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
78.8
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lut + Zeaxan (μg)20354.419276.3
Vitamin E (mg)
(%DV)
3.7
(25%)
3.3
(22%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~
Cholecalciferol (D3) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
888.5
(740%)
572.8
(477%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)180175
Water (g)164.2162.1
Ash (g)32
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
 Carbohydrates
Food ##1#2
Weight (g)180175
Sucrose (g)~~
Glucose (g)~~
Fructose (g)~~
Lactose (g)~~
Maltose (g)~~
Galactose (g)~~
Starch (g)~~
 Fats
Food ##1#2
Weight (g)180175
Omega 3s (mg)
(%AI)
166
(10%)
5
(0%)
Omega 6s (mg)
(%AI)
31
(0%)
44
(0%)
Omega 3 to Omega 6 Ratio5.41
 
0.12
 
Omega 6 to Omega 3 Ratio0.19
 
8.33
 
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)110
15:0 (mg)~~
16:0 (mg)5921
17:0 (mg)~~
18:0 (mg)50
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)11
 
28
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)50
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)528
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)0
 
0
 
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)196
 
49
 
18:2 undifferentiated (mg)3144
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)1665
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)0
 
0
 
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
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
Weight (g)180175
Betaine (mg)1600
Tryptophan (mg)
(%RDI)
72
(26%)
32
(11%)
Threonine (mg)
(%RDI)
229
(22%)
151
(14%)
Isoleucine (mg)
(%RDI)
274
(20%)
270
(19%)
Leucine (mg)
(%RDI)
416
(15%)
236
(9%)
Lysine (mg)
(%RDI)
328
(16%)
180
(9%)
Methionine (mg)
(%RDI)
99
(14%)
35
(5%)
Cystine (mg)
(%RDI)
63
(22%)
~
(~%)
Phenylalanine (mg)
(%RDI)
241
(28%)
200
(23%)
Tyrosine (mg)
(%RDI)
203
(23%)
~
(~%)
Valine (mg)
(%RDI)
302
(17%)
200
(11%)
Arginine (mg)302214
Histidine (mg)
(%RDI)
119
(17%)
67
(10%)
Alanine (mg)265~
Aspartic acid (mg)450~
Glutamic acid (mg)643~
Glycine (mg)252~
Proline (mg)209~
Serine (mg)193~
Hydroxyproline (mg)~~

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

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