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: Chard swiss cooked boiled drained with salt
#2: Chard swiss cooked boiled drained with salt
#3: Beet greens cooked boiled drained with salt

Calorie Comparison


2000 calories = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 1% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 2% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 2% DV

Fat Comparison


65g = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 0% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 0% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 1% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 2% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 3% DV

Protein Comparison


50g = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 4% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 7% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 7% DV

Cholesterol Comparison


300mg = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 0% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 0% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 0% DV

Fiber Comparison


25g = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 8% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 15% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 17% DV

Sugar Comparison


25g = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 1.1g
  • Chard swiss cooked boiled drained with salt1 cup, chopped 1.9g
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 0.9g

Iron Comparison


18mg = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 13% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 22% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 15% DV

Calcium Comparison


1000mg = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 4% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 8% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 13% DV

Potassium Comparison


3500mg = Full Bar
  • Chard swiss cooked boiled drained with salt100 grams 12% DV
  • Chard swiss cooked boiled drained with salt1 cup, chopped 20% DV
  • Beet greens cooked boiled drained with salt1 cup (1 Inch pieces) 28% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100175144
Calories
(%DV)
20
(1%)
35
(2%)
39
(2%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.3
(0%)
Protein (g)
(%DV)
1.9
(4%)
3.3
(7%)
3.7
(7%)
Carbohydrates (g)
(%DV)
4.1
(1%)
7.2
(2%)
7.9
(3%)
Sugar (g)
(%DV)
1.1
(2%)
1.9
(4%)
0.9
(2%)
Fiber (g)
(%DV)
2.1
(8%)
3.7
(15%)
4.2
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
~
(~%)
~
(~%)
0
(0%)
Net Carbs (g)23.63.7
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100175144
Calcium (mg)
(%DV)
58
(4%)
101.5
(8%)
164.2
(13%)
Iron (mg)
(%DV)
2.3
(13%)
4
(22%)
2.7
(15%)
Potassium (mg)
(%DV)
549
(12%)
960.8
(20%)
1309
(28%)
Magnesium (mg)
(%DV)
86
(20%)
150.5
(36%)
97.9
(23%)
Phosphorus (mg)
(%DV)
33
(3%)
57.8
(5%)
59
(5%)
Sodium (mg)
(%DV)
415
(17%)
726.3
(30%)
686.9
(29%)
Zinc (mg)
(%DV)
0.3
(3%)
0.6
(5%)
0.7
(6%)
Copper (mg)
(%DV)
0.2
(22%)
0.3
(33%)
0.4
(44%)
Manganese (mg)
(%DV)
0.3
(13%)
0.6
(26%)
0.7
(30%)
Selenium (μg)
(%DV)
0.9
(2%)
1.6
(3%)
1.3
(2%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100175144
Vitamin A, RAE (μg)
(%DV)
306
(34%)
535.5
(60%)
551.5
(61%)
Vitamin C (mg)
(%DV)
18
(20%)
31.5
(35%)
35.9
(40%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(0%)
0.1
(8%)
0.2
(17%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.2
(15%)
0.4
(31%)
Niacin (B3) (mg)
(%DV)
0.4
(3%)
0.6
(4%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(4%)
0.3
(6%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(6%)
0.2
(12%)
Folate (B9) (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Choline (mg)
(%DV)
28.7
(5%)
50.2
(9%)
61.2
(11%)
Vitamin A (IU)
(%DV)
6124
(204%)
10717
(357%)
11021.8
(367%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
3652
(34%)
6391
(59%)
6609.6
(61%)
Alpha Carotene (μg)
(%RDA)
45
(0%)
78.8
(0%)
5.8
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1101519276.32619.4
Vitamin E (mg)
(%DV)
1.9
(13%)
3.3
(22%)
2.6
(17%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
327.3
(273%)
572.8
(477%)
697
(581%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100175144
Water (g)92.7162.1128.3
Ash (g)124
Alcohol (g)~~~
Caffeine (mg)00~
Theobromine (mg)00~
Carbohydrates
Food ##1#2#3
Weight (g)100175144
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100175144
Omega 3s (mg)
(%AI)
0
(0%)
0
(0%)
9
(1%)
Omega 6s (mg)0094
Omega 3 to Omega 6 Ratio ()~~0.09
Omega 6 to Omega 3 Ratio ()~~10.83
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)~~~
13:0 (mg)~~~
14:0 (mg)~~~
15:0 (mg)~~~
16:0 (mg)~~43
17:0 (mg)~~~
18:0 (mg)~~1
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)~~55
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)~~~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)~~55
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~~
22:1 undifferentiated (mg)~~~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)~~101
18:2 undifferentiated (mg)~~94
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)~~9
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
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)~~~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~~~
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#3
Weight (g)100175144
Betaine (mg)000
Tryptophan (mg)
(%RDI)
18
(6%)
32
(11%)
58
(21%)
Threonine (mg)
(%RDI)
86
(8%)
151
(14%)
109
(10%)
Isoleucine (mg)
(%RDI)
154
(11%)
270
(19%)
76
(5%)
Leucine (mg)
(%RDI)
135
(5%)
236
(9%)
166
(6%)
Lysine (mg)
(%RDI)
103
(5%)
180
(9%)
108
(5%)
Methionine (mg)
(%RDI)
20
(3%)
35
(5%)
30
(4%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
35
(12%)
Phenylalanine (mg)
(%RDI)
114
(13%)
200
(23%)
98
(11%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
88
(10%)
Valine (mg)
(%RDI)
114
(6%)
200
(11%)
109
(6%)
Arginine (mg)122214105
Histidine (mg)
(%RDI)
38
(5%)
67
(10%)
56
(8%)
Alanine (mg)~~137
Aspartic acid (mg)~~219
Glutamic acid (mg)~~449
Glycine (mg)~~135
Proline (mg)~~88
Serine (mg)~~118
Hydroxyproline (mg)~~~
Feedback

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