Nutrition Comparison Tool

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Swiss Chard
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Spinach
×
Sweet Potatoes
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 7 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 0.1g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 1.3g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 9% DV 26.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 0.6g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 2% DV 0.6g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 0.4g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 4% DV 0.6mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 18.4mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 3% DV 136.4mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Swiss Chard
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 36 30 133
Calories
(%DV)
7
(0%)
7
(0%)
114
(6%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
0.6
(1%)
0.9
(2%)
2.1
(4%)
Carbohydrate (g)
(%DV)
1.3
(0%)
1.1
(0%)
26.8
(9%)
Sugars (g)
(%DV)
0.4
(1%)
0.1
(0%)
5.6
(11%)
Fiber (g)
(%DV)
0.6
(2%)
0.7
(2%)
4
(14%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 0.8
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 36 30 133
Calcium (mg)
(%DV)
18.4
(1%)
29.7
(2%)
39.9
(3%)
Iron, Fe (mg)
(%DV)
0.6
(4%)
0.8
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
136.4
(3%)
167.4
(4%)
448.2
(10%)
Magnesium (mg)
(%DV)
29.2
(7%)
23.7
(6%)
33.3
(8%)
Phosphorus, P (mg)
(%DV)
16.6
(1%)
14.7
(1%)
62.5
(5%)
Sodium (mg)
(%DV)
76.7
(3%)
23.7
(1%)
73.2
(3%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.2
(1%)
0.4
(4%)
Copper, Cu (mg)
(%DV)
0.1
(7%)
0
(4%)
0.2
(22%)
Manganese (mg)
(%DV)
0.1
(6%)
0.3
(12%)
0.3
(15%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
0.3
(1%)
0.8
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 36 30 133
Vitamin A, RAE (μg)
(%DV)
110.2
(12%)
140.7
(16%)
943
(105%)
Vitamin C (mg)
(%DV)
10.8
(12%)
8.4
(9%)
3.2
(4%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0
(2%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0
(2%)
0.1
(4%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.2
(1%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0
(0%)
1.1
(21%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(3%)
0.3
(16%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
5
(1%)
58.2
(15%)
14.6
(4%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
5
(1%)
58.2
(15%)
14.6
(4%)
Folate DFE (μg)
(%)
5
(1%)
58.2
(15%)
14.6
(4%)
Choline (mg)
(%DV)
6.5
(1%)
5.8
(1%)
16.4
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
1312.9
(12%)
1687.8
(16%)
11317
(105%)
Carotene, alpha (μg)
(%RDA)
16.2
(0%)
0
(0%)
9.3
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2201.8
(73%)
2813.1
(94%)
18868.7
(629%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 3960
3659.4
0
Vitamin E (mg)
(%DV)
0.7
(5%)
0.6
(4%)
0.3
(2%)
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)
298.8
(249%)
144.9
(121%)
2.4
(2%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 36 30 133
Water (g) 33.4
27.4
102.8
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.95
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 36 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
3.4
Glucose (Dextrose) (g) ~
0
1.3
Fructose (g) ~
0
0.9
Lactose (g) ~
0
0
Maltose (g) ~
0
0
Galactose (g) ~
0
0
Starch (g) ~
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 36 30 133
Monounsaturated Fats (mg) 14
3
1
Polyunsaturated Fats (mg) 25
50
19
Omega 3s (mg)
(%AI)
3
(0%)
41
(3%)
1
(0%)
Omega 6s (mg)
(%AI)
23
(0%)
8
(0%)
17
(0%)
Omega 3 to Omega 6 Ratio 0.11
5.31
0.08
Omega 6 to Omega 3 Ratio 9
0.19
13
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
2.7
15.96
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
3
0
15:0 (mg) ~
~
0
16:0 (mg) 11
15
24
17:0 (mg) ~
~
0
18:0 (mg) 0
1
1
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 0
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 14
2
1
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 23
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 3
41
1
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
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 def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 36 30 133
Betaine (mg) 0
31
~
Tryptophan (mg)
(%RDI)
6
(2%)
12
(4%)
41
(15%)
Threonine (mg)
(%RDI)
30
(3%)
37
(3%)
110
(11%)
Isoleucine (mg)
(%RDI)
53
(4%)
44
(3%)
73
(5%)
Leucine (mg)
(%RDI)
47
(2%)
67
(2%)
122
(4%)
Lysine (mg)
(%RDI)
36
(2%)
52
(2%)
88
(4%)
Methionine (mg)
(%RDI)
7
(1%)
16
(2%)
39
(5%)
Cystine (mg)
(%RDI)
~
(~%)
11
(4%)
29
(10%)
Phenylalanine (mg)
(%RDI)
40
(5%)
39
(4%)
118
(14%)
Tyrosine (mg)
(%RDI)
~
(~%)
32
(4%)
45
(5%)
Valine (mg)
(%RDI)
40
(2%)
48
(3%)
114
(6%)
Arginine (mg) 42
49
73
Histidine (mg)
(%RDI)
13
(2%)
19
(3%)
41
(6%)
Alanine (mg) ~
43
102
Aspartic acid (mg) ~
72
508
Glutamic acid (mg) ~
103
206
Glycine (mg) ~
40
84
Proline (mg) ~
34
69
Serine (mg) ~
31
117
Hydroxyproline (mg) ~
~
~
Data Source
Swiss Chard
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Sweet Potatoes
USDA Food Data Central Standard Release (Common)
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