Nutrition Comparison Tool

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Swiss Chard
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Spinach
×
Sweet Potatoes
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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) 10% 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
(10%)
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 (mcg)
(%DV)		 0.3
(1%)		 0.3
(1%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 --
(-%)		 --
(-%)		 --
(-%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 36 30 133
Vitamin A, RAE (mcg)
(%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 (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 5
(1%)		 58.2
(15%)		 14.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 5
(1%)		 58.2
(15%)		 14.6
(4%)
Folate DFE (mcg)
(%)		 5
(1%)		 58.2
(15%)		 14.6
(4%)
Choline (mg)
(%DV)		 6.5
(1%)		 5.8
(1%)		 16.4
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1312.9
(12%)		 1687.8
(16%)		 11317
(105%)
Carotene, alpha (mcg)
(%RDA)		 16.2
(0%)		 0
(0%)		 9.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2201.8 2813.1 18868.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3960
3659.4
0
Vitamin E (mg)
(%DV)		 0.7
(5%)		 0.6
(4%)		 0.3
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 298.8
(249%)		 144.9
(121%)		 2.4
(2%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (mcg) --
--
--
  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 (g) 0.014
0.003
0.001
Polyunsaturated Fats (g) 0.025
0.05
0.019
Omega 3s (g)
(%AI)		 0.003
(0%)		 0.041
(0%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.023
(0%)		 0.008
(0%)		 0.017
(0%)
Omega 3 to Omega 6 Ratio 0.11
5.31
0.08
Omega 6 to Omega 3 Ratio 9
0.19
13
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(-%)		 --
(-%)		 --
(-%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.003
0
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.011
0.015
0.024
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0
0.001
0.001
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.014
0.002
0.001
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.023
0.008
0.017
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.003
0.041
0.001
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.003
0.016
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 36 30 133
Essential  
Histidine (mg)
(%RDI)		 13
(2%)		 19
(3%)		 41
(6%)
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%)
Phenylalanine (mg)
(%RDI)		 40
(5%)		 39
(4%)		 118
(14%)
Threonine (mg)
(%RDI)		 30
(3%)		 37
(3%)		 110
(11%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 12
(4%)		 41
(15%)
Valine (mg)
(%RDI)		 40
(2%)		 48
(3%)		 114
(6%)
Conditional  
Arginine (mg) 42
49
73
Cystine (mg)
(%RDI)		 --
(-%)		 11
(4%)		 29
(10%)
Glycine (mg) --
40
84
Proline (mg) --
34
69
Tyrosine (mg)
(%RDI)		 --
(-%)		 32
(4%)		 45
(5%)
Non-Essential  
Alanine (mg) --
43
102
Aspartic acid (mg) --
72
508
Betaine (mg) 0
31
--
Glutamic acid (mg) --
103
206
Hydroxyproline (mg) --
--
--
Serine (mg) --
31
117
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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