Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Flax Seeds
×
Raw Spinach
×
Honey
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Raw Spinach 1 cup (x1) 0% DV 7 calories
  • Honey 1 tbsp (x1) 3% DV 64 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 15% DV 12g
  • Raw Spinach 1 cup (x1) 0% DV 0.12g
  • Honey 1 tbsp (x1) 0% DV 0g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Raw Spinach 1 cup (x1) 0% DV 1.1g
  • Honey 1 tbsp (x1) 6% DV 17.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Raw Spinach 1 cup (x1) 2% DV 0.86g
  • Honey 1 tbsp (x1) 0% DV 0.06g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Raw Spinach 1 cup (x1) 0% DV 0mg
  • Honey 1 tbsp (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 5% DV 1g
  • Raw Spinach 1 cup (x1) 0% DV 0.02g
  • Honey 1 tbsp (x1) 0% DV 0g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 28% DV 7.8g
  • Raw Spinach 1 cup (x1) 2% DV 0.66g
  • Honey 1 tbsp (x1) 0% DV 0.04g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 1% DV 0.44g
  • Raw Spinach 1 cup (x1) 0% DV 0.13g
  • Honey 1 tbsp (x1) 34% DV 17.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg
  • Honey 1 tbsp (x1) 0% DV 0.09mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg
  • Honey 1 tbsp (x1) 0% DV 1.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
  • Honey 1 tbsp (x1) 0% DV 10.9mg
Comparison Table

Table Legend

  1. Flax Seeds
  2. Raw Spinach
  3. Honey
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 30 21
Calories
(%DV)		 152
(8%)		 7
(0%)		 64
(3%)
Fat (g)
(%DV)		 12
(15%)		 0.12
(0%)		 0
(0%)
Protein (g)
(%DV)		 5.2
(10%)		 0.86
(2%)		 0.06
(0%)
Carbohydrate (g)
(%DV)		 8.2
(3%)		 1.1
(0%)		 17.3
(6%)
Sugars (g)
(%DV)		 0.44
(1%)		 0.13
(0%)		 17.2
(34%)
Fiber (g)
(%DV)		 7.8
(28%)		 0.66
(2%)		 0.04
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 0.02
(0%)		 0
(0%)
Net-Carbs (g) 0.45
0.43
17.3
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 28 30 21
Calcium (mg)
(%DV)		 72.4
(6%)		 29.7
(2%)		 1.3
(0%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 0.81
(5%)		 0.09
(0%)
Potassium, K (mg)
(%DV)		 230.9
(5%)		 167.4
(4%)		 10.9
(0%)
Magnesium (mg)
(%DV)		 111.3
(27%)		 23.7
(6%)		 0.42
(0%)
Phosphorus, P (mg)
(%DV)		 182.3
(15%)		 14.7
(1%)		 0.84
(0%)
Sodium (mg)
(%DV)		 8.5
(0%)		 23.7
(1%)		 0.84
(0%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 0.16
(1%)		 0.05
(0%)
Copper, Cu (mg)
(%DV)		 0.35
(38%)		 0.04
(4%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.7
(31%)		 0.27
(12%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 7.2
(13%)		 0.3
(1%)		 0.17
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 1.5
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
2
0.15
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 30 21
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 140.7
(16%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.17
(0%)		 8.4
(9%)		 0.11
(0%)
Thiamin (B1) (mg)
(%DV)		 0.47
(39%)		 0.02
(2%)		 0
(0%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.06
(4%)		 0.01
(1%)
Niacin (B3) (mg)
(%DV)		 0.87
(5%)		 0.22
(1%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.28
(6%)		 0.02
(0%)		 0.01
(0%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.06
(3%)		 0.01
(0%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24.7
(6%)		 58.2
(15%)		 0.42
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.7
(6%)		 58.2
(15%)		 0.42
(0%)
Folate DFE (mcg)
(%)		 24.7
(6%)		 58.2
(15%)		 0.42
(0%)
Choline (mg)
(%DV)		 22.4
(4%)		 5.8
(1%)		 0.46
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 1687.8
(16%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 2813.1 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 184.9
3659.4
0
Vitamin E (mg)
(%DV)		 0.09
(1%)		 0.61
(4%)		 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)		 1.2
(1%)		 144.9
(121%)		 0
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 30 21
Water (g) 2
27.4
3.6
Ash (g) 1
0.52
0.04
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.55
-3.58
-0.2
  Carbohydrates
Food # 1 2 3
Weight (g) 28 30 21
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.33
0.02
0.19
Glucose (Dextrose) (g) 0.11
0.03
7.5
Fructose (g) 0
0.05
8.6
Lactose (g) 0
0
--
Maltose (g) 0
0
0.3
Galactose (g) 0
0.03
0.65
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 30 21
Monounsaturated Fats (g) 2.138
0.003
0
Polyunsaturated Fats (g) 8.159
0.05
0
Omega 3s (g)
(%AI)		 6.479
(405%)		 0.041
(3%)		 0
(0%)
Omega 6s (g)
(%AI)		 1.676
(10%)		 0.008
(0%)		 0
(0%)
Omega 3 to Omega 6 Ratio 3.86
5.31
--
Omega 6 to Omega 3 Ratio 0.26
0.19
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 6.479
(405%)		 --
(--%)		 --
(--%)
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) 0.002
--
--
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) 0.002
0.003
0
Pentadecanoic Acid (15:0) (g) 0.001
--
--
Palmitic Acid (16:0) (g) 0.615
0.015
0
Margaric Acid (17:0) (g) 0.005
--
--
Stearic Acid (18:0) (g) 0.378
0.001
0
Arachidic Acid (20:0) (g) 0.015
--
--
Behenic Acid (22:0) (g) 0.015
--
--
Lignoceric Acid (24:0) (g) 0.009
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.007
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 2.09
0.002
0
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.019
0
0
Docosenoic Acid (22:1) (g) 0.004
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.018
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.676
0.008
0
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 6.479
0.041
0
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) --
0.003
--
Stigmasterol (g) 0.003
--
--
Campesterol (g) 0.013
--
--
Beta-sitosterol (g) 0.026
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 30 21
Essential  
Histidine (mg)
(%RDI)		 134
(19%)		 19
(3%)		 0.21
(0%)
Isoleucine (mg)
(%RDI)		 254
(18%)		 44
(3%)		 2
(0%)
Leucine (mg)
(%RDI)		 351
(13%)		 67
(2%)		 2
(0%)
Lysine (mg)
(%RDI)		 245
(12%)		 52
(2%)		 2
(0%)
Methionine (mg)
(%RDI)		 105
(14%)		 16
(2%)		 0.21
(0%)
Phenylalanine (mg)
(%RDI)		 272
(31%)		 39
(4%)		 2
(0%)
Threonine (mg)
(%RDI)		 218
(21%)		 37
(3%)		 0.84
(0%)
Tryptophan (mg)
(%RDI)		 84
(30%)		 12
(4%)		 0.84
(0%)
Valine (mg)
(%RDI)		 304
(17%)		 48
(3%)		 2
(0%)
Conditional  
Arginine (mg) 547
49
1
Cystine (mg)
(%RDI)		 97
(34%)		 11
(4%)		 0.63
(0%)
Glycine (mg) 354
40
1
Proline (mg) 229
34
19
Tyrosine (mg)
(%RDI)		 140
(16%)		 32
(4%)		 2
(0%)
Non-Essential  
Alanine (mg) 263
43
1
Aspartic acid (mg) 581
72
6
Betaine (mg) 0.88
31
0.36
Glutamic acid (mg) 1147
103
4
Hydroxyproline (mg) 50
--
--
Serine (mg) 275
31
1
Data Source
Flax Seeds
USDA Food Data Central Standard Release (Common)
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Honey
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.