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: Cooked Spinach
#2: Cooked Spinach
#3: Cooked Kale

Calorie Comparison


2000 calories = Full Bar
  • Cooked Spinach100 grams 1% DV
  • Cooked Spinach1 cup 2% DV
  • Cooked Kale1 cup, chopped 2% DV

Fat Comparison


65g = Full Bar
  • Cooked Spinach100 grams 0% DV
  • Cooked Spinach1 cup 1% DV
  • Cooked Kale1 cup, chopped 1% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Spinach100 grams 1% DV
  • Cooked Spinach1 cup 2% DV
  • Cooked Kale1 cup, chopped 2% DV

Protein Comparison


50g = Full Bar
  • Cooked Spinach100 grams 6% DV
  • Cooked Spinach1 cup 11% DV
  • Cooked Kale1 cup, chopped 5% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Spinach100 grams ~% DV
  • Cooked Spinach1 cup ~% DV
  • Cooked Kale1 cup, chopped ~% DV

Fiber Comparison


25g = Full Bar
  • Cooked Spinach100 grams 10% DV
  • Cooked Spinach1 cup 17% DV
  • Cooked Kale1 cup, chopped 10% DV

Sugar Comparison


25g = Full Bar
  • Cooked Spinach100 grams 0.4g
  • Cooked Spinach1 cup 0.8g
  • Cooked Kale1 cup, chopped 1.6g

Iron Comparison


18mg = Full Bar
  • Cooked Spinach100 grams 20% DV
  • Cooked Spinach1 cup 36% DV
  • Cooked Kale1 cup, chopped 7% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Spinach100 grams 14% DV
  • Cooked Spinach1 cup 24% DV
  • Cooked Kale1 cup, chopped 9% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Spinach100 grams 13% DV
  • Cooked Spinach1 cup 24% DV
  • Cooked Kale1 cup, chopped 8% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100180130
Calories
(%DV)
23
(1%)
41
(2%)
36
(2%)
Fat (g)
(%DV)
0.3
(0%)
0.5
(1%)
0.5
(1%)
Protein (g)
(%DV)
3
(6%)
5.3
(11%)
2.5
(5%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.8
(2%)
7.3
(2%)
Sugar (g)0.40.81.6
Fiber (g)
(%DV)
2.4
(10%)
4.3
(17%)
2.6
(10%)
Cholesterol (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Saturated Fats (g)
(%DV)
~
(~%)
0.1
(1%)
0.1
(1%)
Net Carbs (g)1.42.44.7
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)100180130
Calcium (mg)
(%DV)
136
(14%)
244.8
(24%)
93.6
(9%)
Iron (mg)
(%DV)
3.6
(20%)
6.4
(36%)
1.2
(7%)
Potassium (mg)
(%DV)
466
(13%)
838.8
(24%)
296.4
(8%)
Magnesium (mg)
(%DV)
87
(22%)
156.6
(39%)
23.4
(6%)
Phosphorus (mg)
(%DV)
56
(6%)
100.8
(10%)
36.4
(4%)
Sodium (mg)
(%DV)
70
(3%)
126
(5%)
29.9
(1%)
Zinc (mg)
(%DV)
0.8
(5%)
1.4
(9%)
0.3
(2%)
Copper (mg)
(%DV)
0.2
(10%)
0.3
(15%)
0.2
(10%)
Manganese (mg)
(%DV)
0.9
(45%)
1.7
(85%)
0.5
(25%)
Selenium (μg)
(%DV)
1.5
(2%)
2.7
(4%)
1.2
(2%)
Fluoride (μg)37.868~
Vitamins
Food ##1#2#3
Weight (g)100180130
Vitamin A (IU)
(%DV)
10481
(210%)
18865.8
(377%)
17707.3
(354%)
Vitamin C (mg)
(%DV)
9.8
(16%)
17.6
(29%)
53.3
(89%)
Vitamin B12 (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0.2
(13%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.4
(24%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.9
(5%)
0.7
(4%)
Pantothenic acid (B5) (mg)0.10.30.1
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.4
(20%)
0.2
(10%)
Folate (μg)
(%DV)
146
(37%)
262.8
(66%)
16.9
(4%)
Folic acid (μg)~~~
Folate (μg)146262.816.9
Folate (Dietary Folate Equivalents) (μg)146262.816.9
Choline (mg)
(%DV)
19.7
(4%)
35.5
(6%)
0.5
(0%)
Vitamin A, RAE (μg)524943.2885.3
Retinol (μg)~~~
Beta Carotene (μg)628811318.410624.9
Alpha Carotene (μg)~~~
Beta Cryptoxanthin (μg)~~~
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)1130820354.423719.8
Vitamin E (mg)
(%DV)
2.1
(10%)
3.7
(18%)
1.1
(5%)
Vitamin D (IU)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
493.6
(617%)
888.5
(1111%)
1062.1
(1328%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100180130
Water (g)91.2164.2118.6
Ash (g)231
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)100180130
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100180130
Omega 3s (mg)
(%AI)
92
(6%)
166
(10%)
134
(8%)
Omega 6s (mg)1731103
Omega 3 to Omega 6 Ratio ()5.415.411.3
Omega 6 to Omega 3 Ratio ()0.190.190.77
4:0 (g)~~~
6:0 (g)~~~
8:0 (g)~~~
10:0 (g)~~~
12:0 (g)~~0.001
13:0 (g)~~~
14:0 (g)0.0060.0110.003
15:0 (g)~~~
16:0 (g)0.0330.0590.056
17:0 (g)~~~
18:0 (g)0.0030.0050.003
20:0 (g)~~~
22:0 (g)~~~
24:0 (g)~~~
Monosaturated Fats (g)0.0060.0110.039
14:1 (g)~~~
15:1 (g)~~~
16:1 undifferentiated (g)0.0030.005~
16:1 c (g)~~~
16:1 t (g)~~~
17:1 (g)~~~
18:1 undifferentiated (g)0.0030.0050.036
18:1 c (g)~~~
18:1 t (g)~~~
18:1-11 t (18:1t n-7) (g)~~~
20:1 (g)~~~
22:1 undifferentiated (g)~~~
22:1 c (g)~~~
22:1 t (g)~~~
24:1 c (g)~~~
Polyunsaturated Fats (g)0.1090.1960.251
18:2 undifferentiated (g)0.0170.0310.103
18:2 n-6 c,c (g)~~~
18:2 CLAs (g)~~~
18:2 t,t (g)~~~
18:2 i (g)~~~
18:2 t not further defined (g)~~~
18:3 undifferentiated (g)0.0920.1660.134
18:3 n-3 c,c,c (ALA) (g)~~~
18:3 n-6 c,c,c (g)~~~
18:3i (g)~~~
18:4 (g)~~~
20:2 n-6 c,c (g)~~~
20:3 undifferentiated (g)~~~
20:3 n-3 (g)~~~
20:3 n-6 (g)~~~
20:4 undifferentiated (g)~~0.001
20:4 n-6 (g)~~~
20:5 n-3 (EPA) (g)~~~
21:5 (g)~~~
22:4 (g)~~~
22:5 n-3 (DPA) (g)~~~
22:6 n-3 (DHA) (g)~~~
Fatty acids, total trans-monoenoic (g)~~~
Fatty acids, total trans-polyenoic (g)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100180130
Betaine (mg)89160~
Tryptophan (mg)
(%RDI)
40
(14%)
72
(26%)
30
(11%)
Threonine (mg)
(%RDI)
127
(12%)
229
(22%)
111
(11%)
Isoleucine (mg)
(%RDI)
152
(11%)
274
(20%)
148
(11%)
Leucine (mg)
(%RDI)
231
(8%)
416
(15%)
173
(6%)
Lysine (mg)
(%RDI)
182
(9%)
328
(16%)
148
(7%)
Methionine (mg)
(%RDI)
55
(8%)
99
(14%)
23
(3%)
Cystine (mg)
(%RDI)
35
(12%)
63
(22%)
33
(11%)
Phenylalanine (mg)
(%RDI)
134
(15%)
241
(28%)
126
(14%)
Tyrosine (mg)
(%RDI)
113
(13%)
203
(23%)
87
(10%)
Valine (mg)
(%RDI)
168
(9%)
302
(17%)
135
(7%)
Arginine (mg)168302138
Histidine (mg)
(%RDI)
66
(9%)
119
(17%)
52
(7%)
Alanine (mg)147265125
Aspartic acid (mg)250450221
Glutamic acid (mg)357643281
Glycine (mg)140252120
Proline (mg)116209147
Serine (mg)107193104
Hydroxyproline (mg)~~~
Feedback