Nutrition Comparison Tool
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Cucumber
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Raw Watercress
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Cooked Kale (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 1% DV 16 calories
  • Raw Watercress 1 cup, chopped (x1) 0% DV 4 calories
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 47 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 0% DV 0.11g
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.03g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 2% DV 3.8g
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.44g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 5% DV 6.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 1% DV 0.68g
  • Raw Watercress 1 cup, chopped (x1) 1% DV 0.78g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 3.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 0% DV 0mg
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 0% DV 0.04g
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.01g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 1% DV 0.23g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 2% DV 0.52g
  • Raw Watercress 1 cup, chopped (x1) 1% DV 0.17g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 25% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 3% DV 1.7g
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.07g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 1% DV 0.29mg
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.07mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 1% DV 16.6mg
  • Raw Watercress 1 cup, chopped (x1) 2% DV 40.8mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 10% DV 195mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cucumber 1 cup (x1) 6% DV 152.9mg
  • Raw Watercress 1 cup, chopped (x1) 4% DV 112.2mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 7% DV 187.2mg
Comparison Table

Table Legend

  1. Cucumber
  2. Raw Watercress
  3. Cooked Kale (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 104 34 130
Calories
(%DV)		 16
(1%)		 4
(0%)		 47
(3%)
Fat (g)
(%DV)		 0.11
(0%)		 0.03
(0%)		 1.6
(3%)
Protein (g)
(%DV)		 0.68
(1%)		 0.78
(1%)		 3.8
(3%)
Carbohydrate (g)
(%DV)		 3.8
(2%)		 0.44
(0%)		 6.9
(5%)
Sugars (g)
(%DV)		 1.7
(3%)		 0.07
(0%)		 1.6
(3%)
Fiber (g)
(%DV)		 0.52
(2%)		 0.17
(1%)		 5.2
(25%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.01
(0%)		 0.23
(1%)
Net-Carbs (g) 3.3
0.27
1.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 104 34 130
Calcium (mg)
(%DV)		 16.6
(1%)		 40.8
(2%)		 195
(10%)
Iron, Fe (mg)
(%DV)		 0.29
(1%)		 0.07
(0%)		 1.1
(2%)
Potassium, K (mg)
(%DV)		 152.9
(6%)		 112.2
(4%)		 187.2
(7%)
Magnesium (mg)
(%DV)		 13.5
(4%)		 7.1
(2%)		 32.5
(9%)
Phosphorus, P (mg)
(%DV)		 25
(1%)		 20.4
(1%)		 54.6
(2%)
Sodium (mg)
(%DV)		 2.1
(0%)		 13.9
(1%)		 20.8
(1%)
Zinc, Zn (mg)
(%DV)		 0.21
(1%)		 0.04
(0%)		 0.35
(1%)
Copper, Cu (mg)
(%DV)		 0.04
(0%)		 0.03
(0%)		 0.09
(1%)
Manganese (mg)
(%DV)		 0.08
(5%)		 0.08
(5%)		 0.7
(39%)
Selenium, Se (mcg)
(%DV)		 0.31
(0%)		 0.31
(0%)		 1.2
(0%)
Fluoride, F (mcg)
(%AI)		 1.4
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 104 34 130
Vitamin A, RAE (mcg)
(%DV)		 5.2
(0%)		 54.4
(2%)		 189.8
(6%)
Vitamin C (mg)
(%DV)		 2.9
(0%)		 14.6
(1%)		 23.1
(1%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.03
(3%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.04
(4%)		 0.18
(17%)
Niacin (B3) (mg)
(%DV)		 0.1
(0%)		 0.07
(0%)		 0.59
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.27
(5%)		 0.11
(2%)		 0.22
(4%)
Vitamin B6 (mg)
(%DV)		 0.04
(0%)		 0.04
(0%)		 0.08
(0%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 7.3
(1%)		 3.1
(0%)		 84.5
(8%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.3
(2%)		 3.1
(1%)		 84.5
(21%)
Folate DFE (mcg)
(%)		 7.3
(2%)		 3.1
(1%)		 84.5
(21%)
Choline (mg)
(%DV)		 6.2
(1%)		 3.1
(1%)		 0.52
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 46.8
(0%)		 650.8
(6%)		 2250.3
(21%)
Carotene, alpha (mcg)
(%RDA)		 11.4
(0%)		 0
(0%)		 13
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 27
(0%)		 0
(0%)		 33.8
(0%)
Vitamin A, IU (IU) 109.2 1084.9 3789.5
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 23.9
1960.8
6477.9
Vitamin E (mg)
(%DV)		 0.03
(0%)		 0.34
(0%)		 2.1
(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)		 17.1
(19%)		 85
(94%)		 544.1
(605%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 104 34 130
Water (g) 99
32.3
116.8
Ash (g) 0.4
0.41
0.95
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.54
-1.95
-3.45
  Carbohydrates
Food # 1 2 3
Weight (g) 104 34 130
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.03
--
0.33
Glucose (Dextrose) (g) 0.79
--
0.7
Fructose (g) 0.9
--
0.55
Lactose (g) 0
--
0
Maltose (g) 0.01
--
0
Galactose (g) 0
--
0
Starch (g) 0.86
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 104 34 130
Monounsaturated Fats (g) 0.005
0.003
0.133
Polyunsaturated Fats (g) 0.033
0.012
0.858
Omega 3s (g)
(%AI)		 0.005
(0%)		 0.008
(1%)		 0.482
(44%)
Omega 6s (g)
(%AI)		 0.029
(0%)		 0.004
(0%)		 0.372
(3%)
Omega 3 to Omega 6 Ratio 0.18
1.92
1.3
Omega 6 to Omega 3 Ratio 5.6
0.52
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) 0
--
--
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
0.008
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.005
0
0.008
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.029
0.008
0.203
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.005
0.001
0.008
Arachidic Acid (20:0) (g) 0
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0
0.001
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.005
0.002
0.133
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) 0.029
0.004
0.372
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.005
0.008
0.482
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.004
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) 0.015
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 104 34 130
Essential  
Histidine (mg)
(%RDI)		 10
(1%)		 14
(1%)		 224
(23%)
Isoleucine (mg)
(%RDI)		 22
(2%)		 32
(2%)		 229
(17%)
Leucine (mg)
(%RDI)		 30
(1%)		 56
(2%)		 267
(9%)
Lysine (mg)
(%RDI)		 30
(1%)		 46
(2%)		 229
(9%)
Methionine (mg)
(%RDI)		 6
(0%)		 7
(1%)		 38
(3%)
Phenylalanine (mg)
(%RDI)		 20
(1%)		 39
(2%)		 195
(8%)
Threonine (mg)
(%RDI)		 20
(1%)		 45
(3%)		 170
(12%)
Tryptophan (mg)
(%RDI)		 5
(1%)		 10
(3%)		 46
(13%)
Valine (mg)
(%RDI)		 23
(1%)		 47
(3%)		 208
(12%)
Conditional  
Arginine (mg) 46
51
212
Cystine (mg)
(%RDI)		 4
(0%)		 2
(0%)		 51
(4%)
Glycine (mg) 25
38
183
Proline (mg) 16
33
226
Tyrosine (mg)
(%RDI)		 11
(0%)		 21
(1%)		 135
(6%)
Non-Essential  
Alanine (mg) 25
47
192
Aspartic acid (mg) 43
64
342
Betaine (mg) 0.1
--
0.39
Glutamic acid (mg) 204
65
432
Hydroxyproline (mg) --
--
--
Serine (mg) 21
20
161
Data Source
Cucumber
USDA Food Data Central Standard Release (Common)
Raw Watercress
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Kale (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.