Edit Foodlist
Save

Nutrition Facts Comparison Tool

Compare Nutrients Between Foods Or Recipes

Save
Done
Options
Kale
×
Spinach
×
Sweet Potatoes
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories
Add

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.1g
Add

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.7g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 9% DV 26.8g
Add

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.5g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g
Add

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg
Add

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.7g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g
Add

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g
Add

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.3mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.8mg
Add

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg
Add

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Add

Table Legend

  1. Kale
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 16 30 133
Calories
(%DV)
6
(0%)
7
(0%)
114
(6%)
Fat (g)
(%DV)
0.2
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
0.5
(1%)
0.9
(2%)
2.1
(4%)
Carbohydrate (g)
(%DV)
0.7
(0%)
1.1
(0%)
26.8
(9%)
Sugars (g)
(%DV)
0.2
(0%)
0.1
(0%)
5.6
(11%)
Fiber (g)
(%DV)
0.7
(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) 0.1
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 16 30 133
Calcium (mg)
(%DV)
40.6
(3%)
29.7
(2%)
39.9
(3%)
Iron, Fe (mg)
(%DV)
0.3
(1%)
0.8
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
55.7
(1%)
167.4
(4%)
448.2
(10%)
Magnesium (mg)
(%DV)
5.3
(1%)
23.7
(6%)
33.3
(8%)
Phosphorus, P (mg)
(%DV)
8.8
(1%)
14.7
(1%)
62.5
(5%)
Sodium (mg)
(%DV)
8.5
(0%)
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%)
0
(4%)
0.2
(22%)
Manganese (mg)
(%DV)
0.1
(6%)
0.3
(12%)
0.3
(15%)
Selenium, Se (μg)
(%DV)
0.1
(0%)
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) 16 30 133
Vitamin A, RAE (μg)
(%DV)
38.6
(4%)
140.7
(16%)
943
(105%)
Vitamin C (mg)
(%DV)
14.9
(17%)
8.4
(9%)
3.2
(4%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(2%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(4%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.2
(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
(1%)
0.1
(3%)
0.3
(16%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
9.9
(2%)
58.2
(15%)
14.6
(4%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
9.9
(2%)
58.2
(15%)
14.6
(4%)
Folate DFE (μg)
(%)
9.9
(2%)
58.2
(15%)
14.6
(4%)
Choline (mg)
(%DV)
0.1
(0%)
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)
459.7
(4%)
1687.8
(16%)
11317
(105%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
9.3
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
4.3
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
769.9
(26%)
2813.1
(94%)
18868.7
(629%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1001.8
3659.4
0
Vitamin E (mg)
(%DV)
0.1
(1%)
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)
62.3
(52%)
144.9
(121%)
2.4
(2%)
Vitamin K1 (μg) 0
~
0
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 16 30 133
Water (g) 14.3
27.4
102.8
Ash (g) 0
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.29
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 16 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
0
3.4
Glucose (Dextrose) (g) 0.1
0
1.3
Fructose (g) 0.1
0
0.9
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) ~
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 16 30 133
Monounsaturated Fats (mg) 17
3
1
Polyunsaturated Fats (mg) 108
50
19
Omega 3s (mg)
(%AI)
60
(4%)
41
(3%)
1
(0%)
Omega 6s (mg)
(%AI)
47
(0%)
8
(0%)
17
(0%)
Omega 3 to Omega 6 Ratio 1.3
5.31
0.08
Omega 6 to Omega 3 Ratio 0.77
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) 1
0
0
13:0 (mg) ~
~
~
14:0 (mg) 1
3
0
15:0 (mg) ~
~
0
16:0 (mg) 25
15
24
17:0 (mg) ~
~
0
18:0 (mg) 1
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) 17
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) 47
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 60
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) 16 30 133
Betaine (mg) 0
31
~
Tryptophan (mg)
(%RDI)
6
(2%)
12
(4%)
41
(15%)
Threonine (mg)
(%RDI)
21
(2%)
37
(3%)
110
(11%)
Isoleucine (mg)
(%RDI)
28
(2%)
44
(3%)
73
(5%)
Leucine (mg)
(%RDI)
33
(1%)
67
(2%)
122
(4%)
Lysine (mg)
(%RDI)
28
(1%)
52
(2%)
88
(4%)
Methionine (mg)
(%RDI)
5
(1%)
16
(2%)
39
(5%)
Cystine (mg)
(%RDI)
6
(2%)
11
(4%)
29
(10%)
Phenylalanine (mg)
(%RDI)
24
(3%)
39
(4%)
118
(14%)
Tyrosine (mg)
(%RDI)
16
(2%)
32
(4%)
45
(5%)
Valine (mg)
(%RDI)
25
(1%)
48
(3%)
114
(6%)
Arginine (mg) 26
49
73
Histidine (mg)
(%RDI)
28
(4%)
19
(3%)
41
(6%)
Alanine (mg) 24
43
102
Aspartic acid (mg) 42
72
508
Glutamic acid (mg) 53
103
206
Glycine (mg) 23
40
84
Proline (mg) 28
34
69
Serine (mg) 20
31
117
Hydroxyproline (mg) ~
~
~
feedback