Nutrition Comparison Tool
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Raw Turnip Greens
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Raw Dandelion Greens
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Raw Kale
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 1% DV 18 calories
  • Raw Dandelion Greens 1 cup, chopped (x1) 1% DV 25 calories
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 0% DV 0.17g
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0.39g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 1% DV 3.9g
  • Raw Dandelion Greens 1 cup, chopped (x1) 2% DV 5.1g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 2% DV 0.83g
  • Raw Dandelion Greens 1 cup, chopped (x1) 3% DV 1.5g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 0% DV 0mg
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 0% DV 0.04g
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0.09g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 6% DV 1.8g
  • Raw Dandelion Greens 1 cup, chopped (x1) 7% DV 1.9g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 1% DV 0.45g
  • Raw Dandelion Greens 1 cup, chopped (x1) 1% DV 0.39g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 3% DV 0.61mg
  • Raw Dandelion Greens 1 cup, chopped (x1) 9% DV 1.7mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 8% DV 104.5mg
  • Raw Dandelion Greens 1 cup, chopped (x1) 8% DV 102.9mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Turnip Greens 1 cup, chopped (x1) 3% DV 162.8mg
  • Raw Dandelion Greens 1 cup, chopped (x1) 5% DV 218.4mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
Comparison Table

Table Legend

  1. Raw Turnip Greens
  2. Raw Dandelion Greens
  3. Raw Kale
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 55 55 16
Calories
(%DV)		 18
(1%)		 25
(1%)		 6
(0%)
Fat (g)
(%DV)		 0.17
(0%)		 0.39
(0%)		 0.24
(0%)
Protein (g)
(%DV)		 0.83
(2%)		 1.5
(3%)		 0.47
(1%)
Carbohydrate (g)
(%DV)		 3.9
(1%)		 5.1
(2%)		 0.71
(0%)
Sugars (g)
(%DV)		 0.45
(1%)		 0.39
(1%)		 0.16
(0%)
Fiber (g)
(%DV)		 1.8
(6%)		 1.9
(7%)		 0.66
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.09
(0%)		 0.03
(0%)
Net-Carbs (g) 2.2
3.1
0.05
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 55 55 16
Calcium (mg)
(%DV)		 104.5
(8%)		 102.9
(8%)		 40.6
(3%)
Iron, Fe (mg)
(%DV)		 0.61
(3%)		 1.7
(9%)		 0.26
(1%)
Potassium, K (mg)
(%DV)		 162.8
(3%)		 218.4
(5%)		 55.7
(1%)
Magnesium (mg)
(%DV)		 17.1
(4%)		 19.8
(5%)		 5.3
(1%)
Phosphorus, P (mg)
(%DV)		 23.1
(2%)		 36.3
(3%)		 8.8
(1%)
Sodium (mg)
(%DV)		 22
(1%)		 41.8
(2%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.23
(2%)		 0.06
(1%)
Copper, Cu (mg)
(%DV)		 0.19
(21%)		 0.09
(10%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.26
(11%)		 0.19
(8%)		 0.15
(6%)
Selenium, Se (mcg)
(%DV)		 0.66
(1%)		 0.28
(1%)		 0.14
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 55 55 16
Vitamin A, RAE (mcg)
(%DV)		 318.5
(35%)		 279.4
(31%)		 38.6
(4%)
Vitamin C (mg)
(%DV)		 33
(37%)		 19.3
(21%)		 14.9
(17%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.1
(9%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.14
(11%)		 0.06
(4%)
Niacin (B3) (mg)
(%DV)		 0.33
(2%)		 0.44
(3%)		 0.19
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 0.05
(1%)		 0.06
(1%)
Vitamin B6 (mg)
(%DV)		 0.14
(9%)		 0.14
(8%)		 0.02
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 106.7
(27%)		 14.9
(4%)		 9.9
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 106.7
(27%)		 14.9
(4%)		 9.9
(2%)
Folate DFE (mcg)
(%)		 106.7
(27%)		 14.9
(4%)		 9.9
(2%)
Choline (mg)
(%DV)		 --
(--%)		 19.4
(4%)		 0.08
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 3823.6
(35%)		 3219.7
(30%)		 459.7
(4%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 199.7
(1%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 66.6
(0%)		 4.3
(0%)
Vitamin A, IU (IU) 6372.9 5588.6 769.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 7053.8
7485.5
1001.8
Vitamin E (mg)
(%DV)		 1.6
(10%)		 1.9
(13%)		 0.11
(1%)
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)		 138.1
(115%)		 428.1
(357%)		 62.3
(52%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 55 55 16
Water (g) 49.3
47.1
14.3
Ash (g) 0.77
0.99
0.25
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.98
-4.39
-1.29
  Carbohydrates
Food # 1 2 3
Weight (g) 55 55 16
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.03
Glucose (Dextrose) (g) 0.29
--
0.06
Fructose (g) 0.16
--
0.07
Lactose (g) --
--
0
Maltose (g) --
--
0
Galactose (g) --
--
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 55 55 16
Monounsaturated Fats (g) 0.011
0.008
0.017
Polyunsaturated Fats (g) 0.066
0.168
0.108
Omega 3s (g)
(%AI)		 0.046
(3%)		 0.024
(2%)		 0.06
(4%)
Omega 6s (g)
(%AI)		 0.02
(0%)		 0.144
(1%)		 0.047
(0%)
Omega 3 to Omega 6 Ratio 2.33
0.17
1.3
Omega 6 to Omega 3 Ratio 0.43
5.93
0.77
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) --
--
--
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) 0.001
0
0
Capric Acid (10:0) (g) 0.001
0
0
Lauric Acid (12:0) (g) 0.001
0
0.001
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.005
0.001
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.03
0.08
0.025
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.006
0.004
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) 0.008
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.003
0.008
0.017
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) 0.02
0.144
0.047
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.046
0.024
0.06
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
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) 0.007
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 55 55 16
Essential  
Histidine (mg)
(%RDI)		 20
(3%)		 --
(--%)		 28
(4%)
Isoleucine (mg)
(%RDI)		 43
(3%)		 --
(--%)		 28
(2%)
Leucine (mg)
(%RDI)		 75
(3%)		 --
(--%)		 33
(1%)
Lysine (mg)
(%RDI)		 54
(3%)		 --
(--%)		 28
(1%)
Methionine (mg)
(%RDI)		 19
(3%)		 --
(--%)		 5
(1%)
Phenylalanine (mg)
(%RDI)		 51
(6%)		 --
(--%)		 24
(3%)
Threonine (mg)
(%RDI)		 45
(4%)		 --
(--%)		 21
(2%)
Tryptophan (mg)
(%RDI)		 14
(5%)		 --
(--%)		 6
(2%)
Valine (mg)
(%RDI)		 56
(3%)		 --
(--%)		 25
(1%)
Conditional  
Arginine (mg) 52
--
26
Cystine (mg)
(%RDI)		 9
(3%)		 --
(--%)		 6
(2%)
Glycine (mg) 50
--
23
Proline (mg) 39
--
28
Tyrosine (mg)
(%RDI)		 32
(4%)		 --
(--%)		 16
(2%)
Non-Essential  
Alanine (mg) 57
--
24
Aspartic acid (mg) 87
--
42
Betaine (mg) --
--
0.05
Glutamic acid (mg) 112
--
53
Hydroxyproline (mg) --
--
--
Serine (mg) 34
--
20
Data Source
Raw Turnip Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Dandelion Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.