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#1: Spinach×
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#2: Kale×
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#3: Collards×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Spinach vs Kale vs Collard

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV7 calories
  • Kale1 cup 1 inch pieces, loosely packed (x1)0% DV6 calories
  • Collards1 cup, chopped (x1)1% DV12 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Kale1 cup 1 inch pieces, loosely packed (x1)0% DV0.2g
  • Collards1 cup, chopped (x1)0% DV0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV1.1g
  • Kale1 cup 1 inch pieces, loosely packed (x1)0% DV0.7g
  • Collards1 cup, chopped (x1)1% DV2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV0.9g
  • Kale1 cup 1 inch pieces, loosely packed (x1)1% DV0.5g
  • Collards1 cup, chopped (x1)2% DV1.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0mg
  • Kale1 cup 1 inch pieces, loosely packed (x1)0% DV0mg
  • Collards1 cup, chopped (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)3% DV0.7g
  • Kale1 cup 1 inch pieces, loosely packed (x1)3% DV0.7g
  • Collards1 cup, chopped (x1)6% DV1.4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Kale1 cup 1 inch pieces, loosely packed (x1)0% DV0.2g
  • Collards1 cup, chopped (x1)0% DV0.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)5% DV0.8mg
  • Kale1 cup 1 inch pieces, loosely packed (x1)1% DV0.3mg
  • Collards1 cup, chopped (x1)1% DV0.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV29.7mg
  • Kale1 cup 1 inch pieces, loosely packed (x1)3% DV40.6mg
  • Collards1 cup, chopped (x1)6% DV83.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)4% DV167.4mg
  • Kale1 cup 1 inch pieces, loosely packed (x1)1% DV55.7mg
  • Collards1 cup, chopped (x1)2% DV76.7mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)301636
Calories
(%DV)
7
(0%)
6
(0%)
12
(1%)
Fat (g)
(%DV)
0.1
(0%)
0.2
(0%)
0.2
(0%)
Protein (g)
(%DV)
0.9
(2%)
0.5
(1%)
1.1
(2%)
Carbohydrate (g)
(%DV)
1.1
(0%)
0.7
(0%)
2
(1%)
Sugars (g)
(%DV)
0.1
(0%)
0.2
(0%)
0.2
(0%)
Fiber (g)
(%DV)
0.7
(3%)
0.7
(3%)
1.4
(6%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g)0.40.10.5
Trans Fatty Acids (g)000
 Minerals
Food ##1#2#3
Weight (g)301636
Calcium (mg)
(%DV)
29.7
(2%)
40.6
(3%)
83.5
(6%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.3
(1%)
0.2
(1%)
Potassium, K (mg)
(%DV)
167.4
(4%)
55.7
(1%)
76.7
(2%)
Magnesium (mg)
(%DV)
23.7
(6%)
5.3
(1%)
9.7
(2%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
8.8
(1%)
9
(1%)
Sodium (mg)
(%DV)
23.7
(1%)
8.5
(0%)
6.1
(0%)
Zinc, Zn (mg)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
0
(4%)
0
(1%)
0
(2%)
Manganese (mg)
(%DV)
0.3
(12%)
0.1
(6%)
0.2
(10%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
0.1
(0%)
0.5
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~
Iodine, I (μg)~~~
Chlorine (mg)~~~
Chromium (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)301636
Vitamin A, RAE (μg)
(%DV)
140.7
(16%)
38.6
(4%)
90.4
(10%)
Vitamin C (mg)
(%DV)
8.4
(9%)
14.9
(17%)
12.7
(14%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(2%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(4%)
0
(4%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.2
(1%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
0.1
(1%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0
(1%)
0.1
(3%)
Biotin (μg)~~~
Folate (B9) (μg)
(%DV)
58.2
(15%)
9.9
(2%)
46.4
(12%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
58.2
(15%)
9.9
(2%)
46.4
(12%)
Folate DFE (μg)
(%DV)
58.2
(15%)
9.9
(2%)
46.4
(12%)
Choline (mg)
(%DV)
5.8
(1%)
0.1
(0%)
8.4
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg)000
Carotene, beta (μg)
(%RDA)
1687.8
(16%)
459.7
(4%)
1076.8
(10%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
5
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
4.3
(0%)
10.1
(0%)
Vitamin A, IU (IU)
(%DV)
2813.1
(94%)
769.9
(26%)
1806.8
(60%)
Lycopene (μg)000
Lut + Zeaxanthin (μg)3659.41001.81556.3
Vitamin E (mg)
(%DV)
0.6
(4%)
0.1
(1%)
0.8
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~~
Vitamin D3 (μg)~~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
144.9
(121%)
62.3
(52%)
157.4
(131%)
Vitamin K1 (μg)~0~
Menaquinone-4 (μg)~0~
 Other
Food ##1#2#3
Weight (g)301636
Water (g)27.414.332.3
Ash (g)100
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
PRAL score-3.58-1.29-2.09
 Carbohydrates
Food ##1#2#3
Weight (g)301636
Soluble Fiber (g)~~~
Insoluble Fiber (g)~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)00~
Glucose (Dextrose) (g)00.1~
Fructose (g)00.1~
Lactose (g)00~
Maltose (g)00~
Galactose (g)00~
Starch (g)~~~
Carbohydrate, other (g)~~~
Total sugar alcohols (g)~~~
 Fats
Food ##1#2#3
Weight (g)301636
Omega 3s (mg)
(%AI)
41
(3%)
60
(4%)
39
(2%)
Omega 6s (mg)
(%AI)
8
(0%)
47
(0%)
30
(0%)
Omega 3 to Omega 6 Ratio5.31
 
1.3
 
1.32
 
Omega 6 to Omega 3 Ratio0.19
 
0.77
 
0.76
 
18:3 n-3 c,c,c (ALA) (mg)~
 
~
 
~
 
20:5 n-3 (EPA) (mg)000
22:5 n-3 (DPA) (mg)000
22:6 n-3 (DHA) (mg)000
Trans-Polyenoic Fats (mg)~
 
~
 
~
 
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Phytosterols (mg)2.7~~
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)011
13:0 (mg)~~~
14:0 (mg)311
15:0 (mg)~~~
16:0 (mg)152517
17:0 (mg)~~~
18:0 (mg)111
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Fatty acids, total monounsaturated (mg)3
 
17
 
11
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)2
 
0
 
0
 
16:1 c (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)2
 
17
 
10
 
18:1 c (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)000
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
24:1 c (mg)~~~
Fatty acids, total polyunsaturated (mg)50
 
108
 
72
 
18:2 undiff (mg)84730
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 i (mg)~~~
18:3 undiff (mg)416039
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)0
 
0
 
1
 
20:4 n-6 (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Trans-Monoenoic Fats (mg)~
 
~
 
~
 
16:1 t (mg)~~~
18:1 t (mg)~~~
22:1 t (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:2 t,t (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)301636
Betaine (mg)3100
Tryptophan (mg)
(%RDI)
12
(4%)
6
(2%)
11
(4%)
Threonine (mg)
(%RDI)
37
(3%)
21
(2%)
31
(3%)
Isoleucine (mg)
(%RDI)
44
(3%)
28
(2%)
36
(3%)
Leucine (mg)
(%RDI)
67
(2%)
33
(1%)
54
(2%)
Lysine (mg)
(%RDI)
52
(2%)
28
(1%)
42
(2%)
Methionine (mg)
(%RDI)
16
(2%)
5
(1%)
12
(2%)
Cystine (mg)
(%RDI)
11
(4%)
6
(2%)
9
(3%)
Phenylalanine (mg)
(%RDI)
39
(4%)
24
(3%)
31
(4%)
Tyrosine (mg)
(%RDI)
32
(4%)
16
(2%)
24
(3%)
Valine (mg)
(%RDI)
48
(3%)
25
(1%)
43
(2%)
Arginine (mg)492645
Histidine (mg)
(%RDI)
19
(3%)
28
(4%)
17
(2%)
Alanine (mg)432438
Aspartic acid (mg)724267
Glutamic acid (mg)1035373
Glycine (mg)402334
Proline (mg)342838
Serine (mg)312028
Hydroxyproline (mg)~~~