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#1: Cooked Spinach×
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#2: Cooked Swiss Chard×
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#3: Cooked Turnip Greens×
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Nutrition Comparison of Cooked Spinach, Cooked Swiss Chard, and Cooked Turnip Greens

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV41 calories
  • Cooked Swiss Chard1 cup, chopped (x1)2% DV35 calories
  • Cooked Turnip Greens1 cup, chopped (x1)1% DV29 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)1% DV0.5g
  • Cooked Swiss Chard1 cup, chopped (x1)0% DV0.1g
  • Cooked Turnip Greens1 cup, chopped (x1)1% DV0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV6.8g
  • Cooked Swiss Chard1 cup, chopped (x1)2% DV7.2g
  • Cooked Turnip Greens1 cup, chopped (x1)2% DV6.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)11% DV5.3g
  • Cooked Swiss Chard1 cup, chopped (x1)7% DV3.3g
  • Cooked Turnip Greens1 cup, chopped (x1)3% DV1.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)0% DV0mg
  • Cooked Swiss Chard1 cup, chopped (x1)0% DV0mg
  • Cooked Turnip Greens1 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
  • Cooked Turnip Greens1 cup, chopped (x1)20% DV5g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)2% DV0.8g
  • Cooked Swiss Chard1 cup, chopped (x1)4% DV1.9g
  • Cooked Turnip Greens1 cup, chopped (x1)2% DV0.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)36% DV6.4mg
  • Cooked Swiss Chard1 cup, chopped (x1)22% DV4mg
  • Cooked Turnip Greens1 cup, chopped (x1)6% DV1.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)19% DV244.8mg
  • Cooked Swiss Chard1 cup, chopped (x1)8% DV101.5mg
  • Cooked Turnip Greens1 cup, chopped (x1)15% DV197.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Spinach1 cup (x1)18% DV838.8mg
  • Cooked Swiss Chard1 cup, chopped (x1)20% DV960.8mg
  • Cooked Turnip Greens1 cup, chopped (x1)6% DV292.3mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)180175144
Calories
(%DV)
41
(2%)
35
(2%)
29
(1%)
Fat (g)
(%DV)
0.5
(1%)
0.1
(0%)
0.3
(1%)
Protein (g)
(%DV)
5.3
(11%)
3.3
(7%)
1.6
(3%)
Carbohydrates (g)
(%DV)
6.8
(2%)
7.2
(2%)
6.3
(2%)
Sugar (g)
(%DV)
0.8
(2%)
1.9
(4%)
0.8
(2%)
Fiber (g)
(%DV)
4.3
(17%)
3.7
(15%)
5
(20%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0.1
(0%)
Net Carbs (g)2.43.61.2
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)180175144
Calcium (mg)
(%DV)
244.8
(19%)
101.5
(8%)
197.3
(15%)
Iron (mg)
(%DV)
6.4
(36%)
4
(22%)
1.2
(6%)
Potassium (mg)
(%DV)
838.8
(18%)
960.8
(20%)
292.3
(6%)
Magnesium (mg)
(%DV)
156.6
(37%)
150.5
(36%)
31.7
(8%)
Phosphorus (mg)
(%DV)
100.8
(8%)
57.8
(5%)
41.8
(3%)
Sodium (mg)
(%DV)
126
(5%)
313.3
(13%)
41.8
(2%)
Zinc (mg)
(%DV)
1.4
(12%)
0.6
(5%)
0.2
(2%)
Copper (mg)
(%DV)
0.3
(35%)
0.3
(32%)
0.4
(40%)
Manganese (mg)
(%DV)
1.7
(73%)
0.6
(25%)
0.5
(21%)
Selenium (μg)
(%DV)
2.7
(5%)
1.6
(3%)
1.3
(2%)
Fluoride (μg)68~~
 Vitamins
Food ##1#2#3
Weight (g)180175144
Vitamin A, RAE (μg)
(%DV)
943.2
(105%)
535.5
(60%)
548.6
(61%)
Vitamin C (mg)
(%DV)
17.6
(20%)
31.5
(35%)
39.5
(44%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.1
(5%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.4
(33%)
0.2
(12%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.9
(6%)
0.6
(4%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(5%)
0.3
(6%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0.4
(26%)
0.1
(9%)
0.3
(15%)
Folate (B9) (μg)
(%DV)
262.8
(66%)
15.8
(4%)
169.9
(42%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
262.8
(66%)
15.8
(4%)
169.9
(42%)
Folate (DFE) (μg)
(%DV)
262.8
(66%)
15.8
(4%)
169.9
(42%)
Choline (mg)
(%DV)
35.5
(6%)
50.2
(9%)
0.4
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
18865.8
(629%)
10717
(357%)
10980
(366%)
Beta Carotene (μg)
(%RDA)
11318.4
(105%)
6391
(59%)
6588
(61%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
78.8
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)20354.419276.312153.6
Vitamin E (mg)
(%DV)
3.7
(25%)
3.3
(22%)
2.7
(18%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
888.5
(740%)
572.8
(477%)
529.3
(441%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)180175144
Water (g)164.2162.1134.2
Ash (g)322
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)180175144
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)180175144
Omega 3s (mg)
(%AI)
166
(10%)
5
(0%)
92
(6%)
Omega 6s (mg)
(%AI)
31
(0%)
44
(0%)
40
(0%)
Omega 3 to Omega 6 Ratio5.41
 
0.12
 
2.29
 
Omega 6 to Omega 3 Ratio0.19
 
8.33
 
0.44
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)001
10:0 (mg)001
12:0 (mg)001
13:0 (mg)~~~
14:0 (mg)1103
15:0 (mg)~~~
16:0 (mg)592159
17:0 (mg)~~~
18:0 (mg)5010
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)11
 
28
 
22
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)5016
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)5286
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)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)196
 
49
 
131
 
18:2 undifferentiated (mg)314440
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)166592
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)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
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#3
Weight (g)180175144
Betaine (mg)1600~
Tryptophan (mg)
(%RDI)
72
(26%)
32
(11%)
29
(10%)
Threonine (mg)
(%RDI)
229
(22%)
151
(14%)
91
(9%)
Isoleucine (mg)
(%RDI)
274
(20%)
270
(19%)
85
(6%)
Leucine (mg)
(%RDI)
416
(15%)
236
(9%)
151
(6%)
Lysine (mg)
(%RDI)
328
(16%)
180
(9%)
107
(5%)
Methionine (mg)
(%RDI)
99
(14%)
35
(5%)
37
(5%)
Cystine (mg)
(%RDI)
63
(22%)
~
(~%)
19
(7%)
Phenylalanine (mg)
(%RDI)
241
(28%)
200
(23%)
101
(12%)
Tyrosine (mg)
(%RDI)
203
(23%)
~
(~%)
63
(7%)
Valine (mg)
(%RDI)
302
(17%)
200
(11%)
112
(6%)
Arginine (mg)302214104
Histidine (mg)
(%RDI)
119
(17%)
67
(10%)
40
(6%)
Alanine (mg)265~112
Aspartic acid (mg)450~174
Glutamic acid (mg)643~225
Glycine (mg)252~99
Proline (mg)209~78
Serine (mg)193~68
Hydroxyproline (mg)~~~