Nutrition Comparison Tool

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Kale
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Spinach
×
Beet Greens (Raw)
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Beet Greens (Raw) 1 cup (x1) 0% DV 8 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Beet Greens (Raw) 1 cup (x1) 0% DV 0g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.7g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Beet Greens (Raw) 1 cup (x1) 1% DV 1.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.5g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Beet Greens (Raw) 1 cup (x1) 2% DV 0.8g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.7g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Beet Greens (Raw) 1 cup (x1) 5% DV 1.4g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Beet Greens (Raw) 1 cup (x1) 0% DV 0.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.3mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Beet Greens (Raw) 1 cup (x1) 5% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Beet Greens (Raw) 1 cup (x1) 3% DV 44.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Beet Greens (Raw) 1 cup (x1) 6% DV 289.6mg
Comparison Table

Table Legend

  1. Kale
  2. Spinach
  3. Beet Greens (Raw)
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 16 30 38
Calories
(%DV)		 6
(0%)		 7
(0%)		 8
(0%)
Fat (g)
(%DV)		 0.2
(0%)		 0.1
(0%)		 0
(0%)
Protein (g)
(%DV)		 0.5
(1%)		 0.9
(2%)		 0.8
(2%)
Carbohydrate (g)
(%DV)		 0.7
(0%)		 1.1
(0%)		 1.6
(1%)
Sugars (g)
(%DV)		 0.2
(0%)		 0.1
(0%)		 0.2
(0%)
Fiber (g)
(%DV)		 0.7
(2%)		 0.7
(2%)		 1.4
(5%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Net-Carbs (g) 0.1
0.4
0.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 16 30 38
Calcium (mg)
(%DV)		 40.6
(3%)		 29.7
(2%)		 44.5
(3%)
Iron, Fe (mg)
(%DV)		 0.3
(1%)		 0.8
(5%)		 1
(5%)
Potassium, K (mg)
(%DV)		 55.7
(1%)		 167.4
(4%)		 289.6
(6%)
Magnesium (mg)
(%DV)		 5.3
(1%)		 23.7
(6%)		 26.6
(6%)
Phosphorus, P (mg)
(%DV)		 8.8
(1%)		 14.7
(1%)		 15.6
(1%)
Sodium (mg)
(%DV)		 8.5
(0%)		 23.7
(1%)		 85.9
(4%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.2
(1%)		 0.1
(1%)
Copper, Cu (mg)
(%DV)		 0
(1%)		 0
(4%)		 0.1
(8%)
Manganese (mg)
(%DV)		 0.1
(6%)		 0.3
(12%)		 0.1
(6%)
Selenium, Se (mcg)
(%DV)		 0.1
(0%)		 0.3
(1%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(-%)		 --
(-%)		 --
(-%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 16 30 38
Vitamin A, RAE (mcg)
(%DV)		 38.6
(4%)		 140.7
(16%)		 120.1
(13%)
Vitamin C (mg)
(%DV)		 14.9
(17%)		 8.4
(9%)		 11.4
(13%)
Thiamin (B1) (mg)
(%DV)		 0
(2%)		 0
(2%)		 0
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(4%)		 0.1
(4%)		 0.1
(6%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)		 0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(1%)		 0
(0%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0.1
(3%)		 0
(2%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9.9
(2%)		 58.2
(15%)		 5.7
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.9
(2%)		 58.2
(15%)		 5.7
(1%)
Folate DFE (mcg)
(%)		 9.9
(2%)		 58.2
(15%)		 5.7
(1%)
Choline (mg)
(%DV)		 0.1
(0%)		 5.8
(1%)		 0.2
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 459.7
(4%)		 1687.8
(16%)		 1441.7
(13%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 1.1
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 4.3
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 769.9 2813.1 2403.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1001.8
3659.4
571.1
Vitamin E (mg)
(%DV)		 0.1
(1%)		 0.6
(4%)		 0.6
(4%)
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)		 62.3
(52%)		 144.9
(121%)		 152
(127%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 16 30 38
Water (g) 14.3
27.4
34.6
Ash (g) 0
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.29
-3.58
-6.4
  Carbohydrates
Food # 1 2 3
Weight (g) 16 30 38
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(-%)		 --
(-%)		 --
(-%)
Sucrose (g) 0
0
--
Glucose (Dextrose) (g) 0.1
0
--
Fructose (g) 0.1
0
--
Lactose (g) 0
0
--
Maltose (g) 0
0
--
Galactose (g) 0
0
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 16 30 38
Monounsaturated Fats (g) 0.017
0.003
0.01
Polyunsaturated Fats (g) 0.108
0.05
0.017
Omega 3s (g)
(%AI)		 0.06
(0%)		 0.041
(0%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.008
(0%)		 0.016
(0%)
Omega 3 to Omega 6 Ratio 1.3
5.31
0.1
Omega 6 to Omega 3 Ratio 0.77
0.19
10.25
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
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.001
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.001
0.003
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.025
0.015
0.008
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0.001
0
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
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.017
0.002
0.01
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) 0.047
0.008
0.016
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.06
0.041
0.002
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
0.008
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 16 30 38
Essential  
Histidine (mg)
(%RDI)		 28
(4%)		 19
(3%)		 13
(2%)
Isoleucine (mg)
(%RDI)		 28
(2%)		 44
(3%)		 17
(1%)
Leucine (mg)
(%RDI)		 33
(1%)		 67
(2%)		 37
(1%)
Lysine (mg)
(%RDI)		 28
(1%)		 52
(2%)		 24
(1%)
Methionine (mg)
(%RDI)		 5
(1%)		 16
(2%)		 7
(1%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 39
(4%)		 22
(3%)
Threonine (mg)
(%RDI)		 21
(2%)		 37
(3%)		 25
(2%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 12
(4%)		 13
(5%)
Valine (mg)
(%RDI)		 25
(1%)		 48
(3%)		 25
(1%)
Conditional  
Arginine (mg) 26
49
24
Cystine (mg)
(%RDI)		 6
(2%)		 11
(4%)		 8
(3%)
Glycine (mg) 23
40
31
Proline (mg) 28
34
20
Tyrosine (mg)
(%RDI)		 16
(2%)		 32
(4%)		 20
(2%)
Non-Essential  
Alanine (mg) 24
43
31
Aspartic acid (mg) 42
72
49
Betaine (mg) 0
31
--
Glutamic acid (mg) 53
103
101
Hydroxyproline (mg) --
--
--
Serine (mg) 20
31
27
Data Source
Kale
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Beet Greens (Raw)
USDA Food Data Central Standard Release (Common)
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