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: Spinach

Calorie Comparison


2000 calories = Full Bar
  • Cooked Spinach100 grams 1% DV
  • Cooked Spinach1 cup 2% DV
  • Spinach1 cup 0% DV

Fat Comparison


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

Carbohydrate Comparison


300g = Full Bar
  • Cooked Spinach100 grams 1% DV
  • Cooked Spinach1 cup 2% DV
  • Spinach1 cup 0% DV

Protein Comparison


50g = Full Bar
  • Cooked Spinach100 grams 6% DV
  • Cooked Spinach1 cup 11% DV
  • Spinach1 cup 2% DV

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar
  • Cooked Spinach100 grams 10% DV
  • Cooked Spinach1 cup 17% DV
  • Spinach1 cup 3% DV

Sugar Comparison


25g = Full Bar
  • Cooked Spinach100 grams 0.4g
  • Cooked Spinach1 cup 0.8g
  • Spinach1 cup 0.1g

Iron Comparison


18mg = Full Bar
  • Cooked Spinach100 grams 20% DV
  • Cooked Spinach1 cup 36% DV
  • Spinach1 cup 4% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Spinach100 grams 14% DV
  • Cooked Spinach1 cup 24% DV
  • Spinach1 cup 3% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Spinach100 grams 13% DV
  • Cooked Spinach1 cup 24% DV
  • Spinach1 cup 5% DV
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Macronutrients
Food ##1#2#3
Weight (g)10018030
Calories
(%DV)
23
(1%)
41
(2%)
7
(0%)
Fat (g)
(%DV)
0.3
(0%)
0.5
(1%)
0.1
(0%)
Protein (g)
(%DV)
3
(6%)
5.3
(11%)
0.9
(2%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.8
(2%)
1.1
(0%)
Sugar (g)0.40.80.1
Fiber (g)
(%DV)
2.4
(10%)
4.3
(17%)
0.7
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(1%)
0
(0%)
Net Carbs (g)1.42.40.4
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)10018030
Calcium (mg)
(%DV)
136
(14%)
244.8
(24%)
29.7
(3%)
Iron (mg)
(%DV)
3.6
(20%)
6.4
(36%)
0.8
(4%)
Potassium (mg)
(%DV)
466
(13%)
838.8
(24%)
167.4
(5%)
Magnesium (mg)
(%DV)
87
(22%)
156.6
(39%)
23.7
(6%)
Phosphorus (mg)
(%DV)
56
(6%)
100.8
(10%)
14.7
(1%)
Sodium (mg)
(%DV)
70
(3%)
126
(5%)
23.7
(1%)
Zinc (mg)
(%DV)
0.8
(5%)
1.4
(9%)
0.2
(1%)
Copper (mg)
(%DV)
0.2
(10%)
0.3
(15%)
0
(0%)
Manganese (mg)
(%DV)
0.9
(45%)
1.7
(85%)
0.3
(15%)
Selenium (μg)
(%DV)
1.5
(2%)
2.7
(4%)
0.3
(0%)
Fluoride (μg)37.868~
Vitamins
Food ##1#2#3
Weight (g)10018030
Vitamin A (IU)
(%DV)
10481
(210%)
18865.8
(377%)
2813.1
(56%)
Vitamin C (mg)
(%DV)
9.8
(16%)
17.6
(29%)
8.4
(14%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0.2
(13%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.4
(24%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.9
(5%)
0.2
(1%)
Pantothenic acid (B5) (mg)0.10.30
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.4
(20%)
0.1
(5%)
Folate (μg)
(%DV)
146
(37%)
262.8
(66%)
58.2
(15%)
Folic acid (μg)000
Folate (μg)146262.858.2
Folate (Dietary Folate Equivalents) (μg)146262.858.2
Choline (mg)
(%DV)
19.7
(4%)
35.5
(6%)
5.8
(1%)
Vitamin A, RAE (μg)524943.2140.7
Retinol (μg)000
Beta Carotene (μg)628811318.41687.8
Alpha Carotene (μg)000
Beta Cryptoxanthin (μg)000
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1130820354.43659.4
Vitamin E (mg)
(%DV)
2.1
(10%)
3.7
(18%)
0.6
(3%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
493.6
(617%)
888.5
(1111%)
144.9
(181%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10018030
Water (g)91.2164.227.4
Ash (g)231
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10018030
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)10018030
Omega 3s (mg)
(%RDI)
92
(6%)
166
(10%)
41
(3%)
Omega 6s (mg)17318
Omega 3 to Omega 6 Ratio ()5.415.415.31
Omega 6 to Omega 3 Ratio ()0.190.190.19
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)6113
15:0 (mg)~~~
16:0 (mg)335915
17:0 (mg)~~~
18:0 (mg)351
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)6113
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)352
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)352
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)10919650
18:2 undifferentiated (mg)17318
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)9216641
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)000
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)~~2.7
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10018030
Betaine (mg)8916031
Tryptophan (mg)
(%RDI)
40
(14%)
72
(26%)
12
(4%)
Threonine (mg)
(%RDI)
127
(12%)
229
(22%)
37
(4%)
Isoleucine (mg)
(%RDI)
152
(11%)
274
(20%)
44
(3%)
Leucine (mg)
(%RDI)
231
(8%)
416
(15%)
67
(2%)
Lysine (mg)
(%RDI)
182
(9%)
328
(16%)
52
(2%)
Methionine (mg)
(%RDI)
55
(8%)
99
(14%)
16
(2%)
Cystine (mg)
(%RDI)
35
(12%)
63
(22%)
11
(4%)
Phenylalanine (mg)
(%RDI)
134
(15%)
241
(28%)
39
(4%)
Tyrosine (mg)
(%RDI)
113
(13%)
203
(23%)
32
(4%)
Valine (mg)
(%RDI)
168
(9%)
302
(17%)
48
(3%)
Arginine (mg)16830249
Histidine (mg)
(%RDI)
66
(9%)
119
(17%)
19
(3%)
Alanine (mg)14726543
Aspartic acid (mg)25045072
Glutamic acid (mg)357643103
Glycine (mg)14025240
Proline (mg)11620934
Serine (mg)10719331
Hydroxyproline (mg)~~~
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