Nutrition Comparison Tool

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Spinach
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Lentils (Cooked)
×
Cucumber
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Lentils (Cooked) 1 cup (x1) 11% DV 230 calories
  • Cucumber 1 cup (x1) 1% DV 16 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Lentils (Cooked) 1 cup (x1) 1% DV 0.8g
  • Cucumber 1 cup (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Lentils (Cooked) 1 cup (x1) 13% DV 39.9g
  • Cucumber 1 cup (x1) 1% DV 3.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Lentils (Cooked) 1 cup (x1) 36% DV 17.9g
  • Cucumber 1 cup (x1) 1% DV 0.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0mg
  • Lentils (Cooked) 1 cup (x1) 0% DV 0mg
  • Cucumber 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Lentils (Cooked) 1 cup (x1) 56% DV 15.6g
  • Cucumber 1 cup (x1) 2% DV 0.5g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Lentils (Cooked) 1 cup (x1) 7% DV 3.6g
  • Cucumber 1 cup (x1) 3% DV 1.7g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Lentils (Cooked) 1 cup (x1) 37% DV 6.6mg
  • Cucumber 1 cup (x1) 2% DV 0.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Lentils (Cooked) 1 cup (x1) 3% DV 37.6mg
  • Cucumber 1 cup (x1) 1% DV 16.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Lentils (Cooked) 1 cup (x1) 16% DV 730.6mg
  • Cucumber 1 cup (x1) 3% DV 152.9mg
Comparison Table

Table Legend

  1. Spinach
  2. Lentils (Cooked)
  3. Cucumber
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 30 198 104
Calories
(%DV)
7
(0%)
230
(11%)
16
(1%)
Fat (g)
(%DV)
0.1
(0%)
0.8
(1%)
0.1
(0%)
Protein (g)
(%DV)
0.9
(2%)
17.9
(36%)
0.7
(1%)
Carbohydrate (g)
(%DV)
1.1
(0%)
39.9
(13%)
3.8
(1%)
Sugars (g)
(%DV)
0.1
(0%)
3.6
(7%)
1.7
(3%)
Fiber (g)
(%DV)
0.7
(2%)
15.6
(56%)
0.5
(2%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(1%)
0
(0%)
Net-Carbs (g) 0.4
24.2
3.3
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 30 198 104
Calcium (mg)
(%DV)
29.7
(2%)
37.6
(3%)
16.6
(1%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
6.6
(37%)
0.3
(2%)
Potassium, K (mg)
(%DV)
167.4
(4%)
730.6
(16%)
152.9
(3%)
Magnesium (mg)
(%DV)
23.7
(6%)
71.3
(17%)
13.5
(3%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
356.4
(29%)
25
(2%)
Sodium (mg)
(%DV)
23.7
(1%)
4
(0%)
2.1
(0%)
Zinc, Zn (mg)
(%DV)
0.2
(1%)
2.5
(23%)
0.2
(2%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.5
(55%)
0
(5%)
Manganese (mg)
(%DV)
0.3
(12%)
1
(43%)
0.1
(4%)
Selenium, Se (mcg)
(%DV)
0.3
(1%)
5.5
(10%)
0.3
(1%)
Fluoride, F (mcg)
(%AI)
~
(~%)
~
(~%)
1.4
(0%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 30 198 104
Vitamin A, RAE (mcg)
(%DV)
140.7
(16%)
0
(0%)
5.2
(1%)
Vitamin C (mg)
(%DV)
8.4
(9%)
3
(3%)
2.9
(3%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.3
(28%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(11%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
2.1
(13%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
1.3
(25%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.4
(21%)
0
(2%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
58.2
(15%)
358.4
(90%)
7.3
(2%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
58.2
(15%)
358.4
(90%)
7.3
(2%)
Folate DFE (mcg)
(%)
58.2
(15%)
358.4
(90%)
7.3
(2%)
Choline (mg)
(%DV)
5.8
(1%)
64.7
(12%)
6.2
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
1687.8
(16%)
9.9
(0%)
46.8
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
0
(0%)
11.4
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
27
(0%)
Vitamin A, IU (IU)
(%DV)
2813.1
(94%)
15.8
(1%)
109.2
(4%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3659.4
0
23.9
Vitamin E (mg)
(%DV)
0.6
(4%)
0.2
(1%)
0
(0%)
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)
144.9
(121%)
3.4
(3%)
17.1
(14%)
Vitamin K1 (mcg) ~
~
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 30 198 104
Water (g) 27.4
137.9
99
Ash (g) 1
2
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.58
4.16
-2.54
  Carbohydrates
Food # 1 2 3
Weight (g) 30 198 104
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
~
0
Glucose (Dextrose) (g) 0
~
0.8
Fructose (g) 0
~
0.9
Lactose (g) 0
~
0
Maltose (g) 0
~
0
Galactose (g) 0
~
0
Starch (g) ~
~
0.9
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 30 198 104
Monounsaturated Fats (mg) 3
127
5
Polyunsaturated Fats (mg) 50
347
33
Omega 3s (mg)
(%AI)
41
(3%)
73
(5%)
5
(0%)
Omega 6s (mg)
(%AI)
8
(0%)
271
(2%)
29
(0%)
Omega 3 to Omega 6 Ratio 5.31
0.27
0.18
Omega 6 to Omega 3 Ratio 0.19
3.7
5.6
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
~
14.56
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) 3
2
5
15:0 (mg) ~
~
0
16:0 (mg) 15
89
29
17:0 (mg) ~
~
0
18:0 (mg) 1
10
5
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 2
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 2
121
5
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
4
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 8
271
29
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 41
73
5
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) 30 198 104
Betaine (mg) 31
~
0
Tryptophan (mg)
(%RDI)
12
(4%)
160
(57%)
5
(2%)
Threonine (mg)
(%RDI)
37
(3%)
640
(61%)
20
(2%)
Isoleucine (mg)
(%RDI)
44
(3%)
772
(55%)
22
(2%)
Leucine (mg)
(%RDI)
67
(2%)
1295
(47%)
30
(1%)
Lysine (mg)
(%RDI)
52
(2%)
1247
(59%)
30
(1%)
Methionine (mg)
(%RDI)
16
(2%)
152
(21%)
6
(1%)
Cystine (mg)
(%RDI)
11
(4%)
234
(81%)
4
(1%)
Phenylalanine (mg)
(%RDI)
39
(4%)
881
(101%)
20
(2%)
Tyrosine (mg)
(%RDI)
32
(4%)
477
(55%)
11
(1%)
Valine (mg)
(%RDI)
48
(3%)
887
(49%)
23
(1%)
Arginine (mg) 49
1380
46
Histidine (mg)
(%RDI)
19
(3%)
503
(72%)
10
(1%)
Alanine (mg) 43
746
25
Aspartic acid (mg) 72
1976
43
Glutamic acid (mg) 103
2770
204
Glycine (mg) 40
727
25
Proline (mg) 34
746
16
Serine (mg) 31
824
21
Hydroxyproline (mg) ~
~
~
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
Lentils (Cooked)
USDA Food Data Central Standard Release (Common)
Cucumber
USDA Food Data Central Standard Release (Common)
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