Nutrition Comparison Tool

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Raw Swiss Chard

Raw Kale

Eggs (Raw)

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Totals Comparison Aminos

Comparison Bar Charts

Calories Comparison

2000 calories = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 0% DV 7 calories
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
Eggs (Raw) 1 large (x1) 4% DV 72 calories

Fat Comparison

78g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 0% DV 0.07g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
Eggs (Raw) 1 large (x1) 6% DV 4.8g

Carbohydrate Comparison

275g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 0% DV 1.3g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
Eggs (Raw) 1 large (x1) 0% DV 0.36g

Protein Comparison

50g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 1% DV 0.65g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
Eggs (Raw) 1 large (x1) 13% DV 6.3g

Cholesterol Comparison

300mg = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 0% DV 0mg
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
Eggs (Raw) 1 large (x1) 62% DV 186mg

Saturated Fats Comparison

20g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 0% DV 0.01g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
Eggs (Raw) 1 large (x1) 8% DV 1.6g

Fiber Comparison

28g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 2% DV 0.58g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
Eggs (Raw) 1 large (x1) 0% DV 0g

Sugars Comparison

50g = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 1% DV 0.4g
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
Eggs (Raw) 1 large (x1) 0% DV 0.19g

Iron Comparison

18mg = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 4% DV 0.65mg
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
Eggs (Raw) 1 large (x1) 5% DV 0.88mg

Calcium Comparison

1300mg = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 1% DV 18.4mg
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
Eggs (Raw) 1 large (x1) 2% DV 28mg

Potassium Comparison

4700mg = Full Bar. (-- = missing data)

Raw Swiss Chard 1 cup (x1) 3% DV 136.4mg
Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
Eggs (Raw) 1 large (x1) 1% DV 69mg

Comparison Table

Table Legend

Raw Swiss Chard
Raw Kale
Eggs (Raw)

155 nutrients

-- = missing data

	Macronutrients
Food #	1	2	3
Weight (g)	36	16	50
Calories (%DV)	7 (0%)	6 (0%)	72 (4%)
Fat (g) (%DV)	0.07 (0%)	0.24 (0%)	4.8 (6%)
Protein (g) (%DV)	0.65 (1%)	0.47 (1%)	6.3 (13%)
Carbohydrate (g) (%DV)	1.3 (0%)	0.71 (0%)	0.36 (0%)
Sugars (g) (%DV)	0.4 (1%)	0.16 (0%)	0.19 (0%)
Fiber (g) (%DV)	0.58 (2%)	0.66 (2%)	0 (0%)
Cholesterol (mg) (%DV)	0 (0%)	0 (0%)	186 (62%)
Saturated Fats (g) (%DV)	0.01 (0%)	0.03 (0%)	1.6 (8%)
Net-Carbs (g)	0.77	0.05	0.36
Trans Fatty Acids (g)	0	0	0.02
	Minerals
Food #	1	2	3
Weight (g)	36	16	50
Calcium (mg) (%DV)	18.4 (1%)	40.6 (3%)	28 (2%)
Iron, Fe (mg) (%DV)	0.65 (4%)	0.26 (1%)	0.88 (5%)
Potassium, K (mg) (%DV)	136.4 (3%)	55.7 (1%)	69 (1%)
Magnesium (mg) (%DV)	29.2 (7%)	5.3 (1%)	6 (1%)
Phosphorus, P (mg) (%DV)	16.6 (1%)	8.8 (1%)	99 (8%)
Sodium (mg) (%DV)	76.7 (3%)	8.5 (0%)	71 (3%)
Zinc, Zn (mg) (%DV)	0.13 (1%)	0.06 (1%)	0.65 (6%)
Copper, Cu (mg) (%DV)	0.06 (7%)	0.01 (1%)	0.04 (4%)
Manganese (mg) (%DV)	0.13 (6%)	0.15 (6%)	0.01 (1%)
Selenium, Se (mcg) (%DV)	0.32 (1%)	0.14 (0%)	15.4 (28%)
Fluoride, F (mcg) (%AI)	-- (--%)	-- (--%)	0.55 (0%)
Molybdenum (mcg)	--	--	--
Iodine, I (mcg)	--	--	24.5
Chlorine (mg)	--	--	--
Chromium (mcg)	--	--	--
	Vitamins
Food #	1	2	3
Weight (g)	36	16	50
Vitamin A, RAE (mcg) (%DV)	110.2 (12%)	38.6 (4%)	80 (9%)
Vitamin C (mg) (%DV)	10.8 (12%)	14.9 (17%)	0 (0%)
Thiamin (B1) (mg) (%DV)	0.01 (1%)	0.02 (2%)	0.02 (2%)
Riboflavin (B2) (mg) (%DV)	0.03 (2%)	0.06 (4%)	0.23 (18%)
Niacin (B3) (mg) (%DV)	0.14 (1%)	0.19 (1%)	0.04 (0%)
Vitamin B5 (PA) (mg) (%DV)	0.06 (1%)	0.06 (1%)	0.77 (15%)
Vitamin B6 (mg) (%DV)	0.04 (2%)	0.02 (1%)	0.09 (5%)
Biotin (mcg)	--	--	--
Folate (B9) (mcg) (%DV)	5 (1%)	9.9 (2%)	23.5 (6%)
Folic acid (mcg) (%)	0 (0%)	0 (0%)	0 (0%)
Food Folate (mcg) (%)	5 (1%)	9.9 (2%)	23.5 (6%)
Folate DFE (mcg) (%)	5 (1%)	9.9 (2%)	23.5 (6%)
Choline (mg) (%DV)	6.5 (1%)	0.08 (0%)	146.9 (27%)
Vitamin B12 (mcg) (%DV)	0 (0%)	0 (0%)	0.45 (19%)
Retinol (mcg)	0	0	80
Carotene, beta (mcg) (%RDA)	1312.9 (12%)	459.7 (4%)	0 (0%)
Carotene, alpha (mcg) (%RDA)	16.2 (0%)	0 (0%)	0 (0%)
Cryptoxanthin, beta (mcg) (%RDA)	0 (0%)	4.3 (0%)	4.5 (0%)
Vitamin A, IU (IU)	2201.8	769.9	270
Lycopene (mcg)	0	0	0
Lut + Zeaxanthin (mcg)	3960	1001.8	251.5
Vitamin E (mg) (%DV)	0.68 (5%)	0.11 (1%)	0.53 (4%)
Vitamin D (mcg) (%DV)	0 (0%)	0 (0%)	1 (5%)
Vitamin D2 (mcg)	--	--	--
Vitamin D3 (mcg)	--	--	1
Vitamin D (IU) (%DV)	0 (0%)	0 (0%)	41 (5%)
Vitamin K (mcg) (%DV)	298.8 (249%)	62.3 (52%)	0.15 (0%)
Vitamin K1 (mcg)	--	0	0.05
Menaquinone-4 (K2) (mcg)	--	0	--
	Other
Food #	1	2	3
Weight (g)	36	16	50
Water (g)	33.4	14.3	38.1
Ash (g)	0.58	0.25	0.53
Alcohol (g)	0	0	0
Caffeine (mg)	0	0	0
Theobromine (mg)	0	0	0
PRAL score	-2.95	-1.29	4.76
	Carbohydrates
Food #	1	2	3
Weight (g)	36	16	50
Soluble Fiber (g)	--	--	--
Insoluble Fiber (g)	--	--	--
Added Sugar (g) (%DV)	-- (--%)	-- (--%)	-- (--%)
Sucrose (g)	--	0.03	0
Glucose (Dextrose) (g)	--	0.06	0.19
Fructose (g)	--	0.07	0
Lactose (g)	--	0	0
Maltose (g)	--	0	0
Galactose (g)	--	0	0
Starch (g)	--	--	--
Carbohydrate, other (g)	--	--	--
Total sugar alcohols (g)	--	--	--
	Fats
Food #	1	2	3
Weight (g)	36	16	50
Monounsaturated Fats (g)	0.014	0.017	1.829
Polyunsaturated Fats (g)	0.025	0.108	0.956
Omega 3s (g) (%AI)	0.003 (0%)	0.06 (4%)	0.024 (2%)
Omega 6s (g) (%AI)	0.023 (0%)	0.047 (0%)	0.792 (5%)
Omega 3 to Omega 6 Ratio	0.11	1.3	0.03
Omega 6 to Omega 3 Ratio	9	0.77	32.98
Omega 3s
alpha-Linolenic Acid (ALA) (g) (%)	-- (--%)	-- (--%)	0.018 (1%)
Eicosapentaenoic Acid (EPA) (g)	0	0	0
Docosapentaenoic Acid (DPA) (g)	0	0	0.004
Docosahexaenoic Acid (DHA) (g)	0	0	0.029
n-3-Eicosatrienoic Acid (20:3) (g)	--	--	0.001
Omega 6s
Linoleic Acid (n-6-c-c) (g)	--	--	0.766
gamma-Linolenic Acid (GLA) (g)	--	--	0.006
c-c-n6-Eicosadienoic Acid (g)	--	--	0.009
DHG-linolenic acid (DGLA) (g)	--	--	0.011
Arachidonic acid (AA) (g)	--	--	--
Saturated Fats
Butyric (4:0) (g)	0	0	0.002
Caproic (6:0) (g)	0	0	0
Caprylic Acid (8:0) (g)	0	0	0.002
Capric Acid (10:0) (g)	0	0	0.003
Lauric Acid (12:0) (g)	0	0.001	0
Tridecanoic Acid (13:0) (g)	--	--	--
Myristic Acid (14:0) (g)	0	0.001	0.017
Pentadecanoic Acid (15:0) (g)	--	--	0.004
Palmitic Acid (16:0) (g)	0.011	0.025	1.116
Margaric Acid (17:0) (g)	--	--	0.011
Stearic Acid (18:0) (g)	0	0.001	0.406
Arachidic Acid (20:0) (g)	--	--	0.002
Behenic Acid (22:0) (g)	--	--	0.002
Lignoceric Acid (24:0) (g)	--	--	0
Monounsaturated Fats
Myristoleic Acid (14:1) (g)	--	--	0.004
Pentadecenoic Acid (15:1) (g)	--	--	0
Palmitoleic Acid (16:1) (g)	0	0	0.101
cis-Palmitoleic Acid (16:1 cis) (g)	--	--	0.099
Heptadecenoic Acid (17:1) (g)	--	--	0.006
Oleic Acid (18:1) (g)	0.014	0.017	1.706
c-Oleic Acid (18:1 cis) (g)	--	--	1.694
c-Vaccenic acid (g)	--	--	--
Gadoleic Acid (20:1) (g)	0	0	0.014
Docosenoic Acid (22:1) (g)	0	0	0
c-Docosenoic Acid (22:1 c) (g)	--	--	0
c-Tetracosenoic Acid (24:1 c) (g)	--	--	0
Polyunsaturated Fats
Octadecadienoic Acid (18:2) (g)	0.023	0.047	0.778
Conjugated Linoleic Acid (CLAs) (g)	--	--	0.006
Octadecadienoic Acid (mixed) (g)	--	--	--
Octadecatrienoic (undiff) (g)	0.003	0.06	0.024
Octadecatrienoic Acid (mixed) (g)	--	--	--
Parinaric Acid (18:4) (g)	0	0	0
Eicosatrienoic Acid (20:3) (g)	--	--	0.012
Eicosatetraenoic Acid 20:4 (g)	0	0	0.094
Heneicosapentaenoic Acid 21:5 (g)	--	--	--
22:4 (g)	--	--	0.007
Trans Fats
t-Polyenoic Fats (g)	--	--	0.006
t-Monoenoic Fats (g)	--	--	0.013
t-Palmitoleic Acid (16:1 t) (g)	--	--	0.002
t-Oleic Acid (18:1 t) (g)	--	--	0.012
t-Docosenoic Acid (22:1 t) (g)	--	--	0
t-Octadecadienoic Acid (18:2 t) (g)	--	--	0.006
t-t-Octadecadienoic Acid (g)	--	--	--
Phytosterols (Plant Sterols)
Phytosterols (g)	--	--	--
Stigmasterol (g)	--	--	--
Campesterol (g)	--	--	--
Beta-sitosterol (g)	--	--	--
	Amino Acids
Food #	1	2	3
Weight (g)	36	16	50
Essential
Histidine (mg) (%RDI)	13 (2%)	28 (4%)	155 (22%)
Isoleucine (mg) (%RDI)	53 (4%)	28 (2%)	336 (24%)
Leucine (mg) (%RDI)	47 (2%)	33 (1%)	543 (20%)
Lysine (mg) (%RDI)	36 (2%)	28 (1%)	456 (22%)
Methionine (mg) (%RDI)	7 (1%)	5 (1%)	190 (26%)
Phenylalanine (mg) (%RDI)	40 (5%)	24 (3%)	340 (39%)
Threonine (mg) (%RDI)	30 (3%)	21 (2%)	278 (26%)
Tryptophan (mg) (%RDI)	6 (2%)	6 (2%)	84 (30%)
Valine (mg) (%RDI)	40 (2%)	25 (1%)	429 (24%)
Conditional
Arginine (mg)	42	26	410
Cystine (mg) (%RDI)	-- (--%)	6 (2%)	136 (47%)
Glycine (mg)	--	23	216
Proline (mg)	--	28	256
Tyrosine (mg) (%RDI)	-- (--%)	16 (2%)	250 (29%)
Non-Essential
Alanine (mg)	--	24	368
Aspartic acid (mg)	--	42	665
Betaine (mg)	0.11	0.05	0.15
Glutamic acid (mg)	--	53	837
Hydroxyproline (mg)	--	--	--
Serine (mg)	--	20	486

Data Source

Raw Swiss Chard

USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.

Raw Kale

USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.

Eggs (Raw)

USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.