Nutrition Comparison Tool

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Spinach
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Spinach
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Spinach 1 cup (x1) 0% DV 7 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 0.12g
  • Spinach 1 cup (x1) 0% DV 0.12g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Spinach 1 cup (x1) 0% DV 1.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 2% DV 0.86g
  • Spinach 1 cup (x1) 2% DV 0.86g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 0.02g
  • Spinach 1 cup (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 2% DV 0.66g
  • Spinach 1 cup (x1) 2% DV 0.66g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 0% DV 0.13g
  • Spinach 1 cup (x1) 0% DV 0.13g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 5% DV 0.81mg
  • Spinach 1 cup (x1) 5% DV 0.81mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Spinach 1 cup (x1) 2% DV 29.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
Comparison Table

Table Legend

  1. Spinach
  2. Spinach
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 30 30
Calories
(%DV)
7
(0%)
7
(0%)
Fat (g)
(%DV)
0.12
(0%)
0.12
(0%)
Protein (g)
(%DV)
0.86
(2%)
0.86
(2%)
Carbohydrate (g)
(%DV)
1.1
(0%)
1.1
(0%)
Sugars (g)
(%DV)
0.13
(0%)
0.13
(0%)
Fiber (g)
(%DV)
0.66
(2%)
0.66
(2%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.02
(0%)
0.02
(0%)
Net-Carbs (g) 0.43
0.43
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 30 30
Calcium (mg)
(%DV)
29.7
(2%)
29.7
(2%)
Iron, Fe (mg)
(%DV)
0.81
(5%)
0.81
(5%)
Potassium, K (mg)
(%DV)
167.4
(4%)
167.4
(4%)
Magnesium (mg)
(%DV)
23.7
(6%)
23.7
(6%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
14.7
(1%)
Sodium (mg)
(%DV)
23.7
(1%)
23.7
(1%)
Zinc, Zn (mg)
(%DV)
0.16
(1%)
0.16
(1%)
Copper, Cu (mg)
(%DV)
0.04
(4%)
0.04
(4%)
Manganese (mg)
(%DV)
0.27
(12%)
0.27
(12%)
Selenium, Se (mcg)
(%DV)
0.3
(1%)
0.3
(1%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 30 30
Vitamin A, RAE (mcg)
(%DV)
140.7
(16%)
140.7
(16%)
Vitamin C (mg)
(%DV)
8.4
(9%)
8.4
(9%)
Thiamin (B1) (mg)
(%DV)
0.02
(2%)
0.02
(2%)
Riboflavin (B2) (mg)
(%DV)
0.06
(4%)
0.06
(4%)
Niacin (B3) (mg)
(%DV)
0.22
(1%)
0.22
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.02
(0%)
0.02
(0%)
Vitamin B6 (mg)
(%DV)
0.06
(3%)
0.06
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)
58.2
(15%)
58.2
(15%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
58.2
(15%)
58.2
(15%)
Folate DFE (mcg)
(%)
58.2
(15%)
58.2
(15%)
Choline (mg)
(%DV)
5.8
(1%)
5.8
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)
1687.8
(16%)
1687.8
(16%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU) 2813.1 2813.1
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 3659.4
3659.4
Vitamin E (mg)
(%DV)
0.61
(4%)
0.61
(4%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
144.9
(121%)
144.9
(121%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 30 30
Water (g) 27.4
27.4
Ash (g) 0.52
0.52
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.58
-3.58
  Carbohydrates
Food # 1 2
Weight (g) 30 30
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
Sucrose (g) 0.02
0.02
Glucose (Dextrose) (g) 0.03
0.03
Fructose (g) 0.05
0.05
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0.03
0.03
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 30 30
Monounsaturated Fats (g) 0.003
0.003
Polyunsaturated Fats (g) 0.05
0.05
Omega 3s (g)
(%AI)
0.041
(3%)
0.041
(3%)
Omega 6s (g)
(%AI)
0.008
(0%)
0.008
(0%)
Omega 3 to Omega 6 Ratio 5.31
5.31
Omega 6 to Omega 3 Ratio 0.19
0.19
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 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) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.003
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.015
0.015
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.001
0.001
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.002
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.002
0.002
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.008
0.008
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.041
0.041
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 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
0.003
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 30 30
Essential  
Histidine (mg)
(%RDI)
19
(3%)
19
(3%)
Isoleucine (mg)
(%RDI)
44
(3%)
44
(3%)
Leucine (mg)
(%RDI)
67
(2%)
67
(2%)
Lysine (mg)
(%RDI)
52
(2%)
52
(2%)
Methionine (mg)
(%RDI)
16
(2%)
16
(2%)
Phenylalanine (mg)
(%RDI)
39
(4%)
39
(4%)
Threonine (mg)
(%RDI)
37
(3%)
37
(3%)
Tryptophan (mg)
(%RDI)
12
(4%)
12
(4%)
Valine (mg)
(%RDI)
48
(3%)
48
(3%)
Conditional  
Arginine (mg) 49
49
Cystine (mg)
(%RDI)
11
(4%)
11
(4%)
Glycine (mg) 40
40
Proline (mg) 34
34
Tyrosine (mg)
(%RDI)
32
(4%)
32
(4%)
Non-Essential  
Alanine (mg) 43
43
Aspartic acid (mg) 72
72
Betaine (mg) 31
31
Glutamic acid (mg) 103
103
Hydroxyproline (mg) --
--
Serine (mg) 31
31
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
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