Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Raw Kale
×
Raw Mustard Greens
×
Raw Garden Cress
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Raw Mustard Greens 1 cup, chopped (x1) 1% DV 15 calories
  • Raw Garden Cress 1 cup (x1) 1% DV 16 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
  • Raw Mustard Greens 1 cup, chopped (x1) 0% DV 0.24g
  • Raw Garden Cress 1 cup (x1) 0% DV 0.35g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
  • Raw Mustard Greens 1 cup, chopped (x1) 1% DV 2.6g
  • Raw Garden Cress 1 cup (x1) 1% DV 2.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
  • Raw Mustard Greens 1 cup, chopped (x1) 3% DV 1.6g
  • Raw Garden Cress 1 cup (x1) 3% DV 1.3g

Cholesterol Comparison


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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
  • Raw Mustard Greens 1 cup, chopped (x1) 0% DV 0.01g
  • Raw Garden Cress 1 cup (x1) 0% DV 0.01g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
  • Raw Mustard Greens 1 cup, chopped (x1) 6% DV 1.8g
  • Raw Garden Cress 1 cup (x1) 2% DV 0.55g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
  • Raw Mustard Greens 1 cup, chopped (x1) 1% DV 0.74g
  • Raw Garden Cress 1 cup (x1) 4% DV 2.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
  • Raw Mustard Greens 1 cup, chopped (x1) 5% DV 0.92mg
  • Raw Garden Cress 1 cup (x1) 4% DV 0.65mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Raw Mustard Greens 1 cup, chopped (x1) 5% DV 64.4mg
  • Raw Garden Cress 1 cup (x1) 3% DV 40.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Raw Mustard Greens 1 cup, chopped (x1) 5% DV 215mg
  • Raw Garden Cress 1 cup (x1) 6% DV 303mg
Comparison Table

Table Legend

  1. Raw Kale
  2. Raw Mustard Greens
  3. Raw Garden Cress
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 16 56 50
Calories
(%DV)		 6
(0%)		 15
(1%)		 16
(1%)
Fat (g)
(%DV)		 0.24
(0%)		 0.24
(0%)		 0.35
(0%)
Protein (g)
(%DV)		 0.47
(1%)		 1.6
(3%)		 1.3
(3%)
Carbohydrate (g)
(%DV)		 0.71
(0%)		 2.6
(1%)		 2.8
(1%)
Sugars (g)
(%DV)		 0.16
(0%)		 0.74
(1%)		 2.2
(4%)
Fiber (g)
(%DV)		 0.66
(2%)		 1.8
(6%)		 0.55
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.01
(0%)		 0.01
(0%)
Net-Carbs (g) 0.05
0.82
2.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 16 56 50
Calcium (mg)
(%DV)		 40.6
(3%)		 64.4
(5%)		 40.5
(3%)
Iron, Fe (mg)
(%DV)		 0.26
(1%)		 0.92
(5%)		 0.65
(4%)
Potassium, K (mg)
(%DV)		 55.7
(1%)		 215
(5%)		 303
(6%)
Magnesium (mg)
(%DV)		 5.3
(1%)		 17.9
(4%)		 19
(5%)
Phosphorus, P (mg)
(%DV)		 8.8
(1%)		 32.5
(3%)		 38
(3%)
Sodium (mg)
(%DV)		 8.5
(0%)		 11.2
(0%)		 7
(0%)
Zinc, Zn (mg)
(%DV)		 0.06
(1%)		 0.14
(1%)		 0.12
(1%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.09
(10%)		 0.09
(9%)
Manganese (mg)
(%DV)		 0.15
(6%)		 --
(--%)		 0.28
(12%)
Selenium, Se (mcg)
(%DV)		 0.14
(0%)		 0.5
(1%)		 0.45
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 16 56 50
Vitamin A, RAE (mcg)
(%DV)		 38.6
(4%)		 84.6
(9%)		 173
(19%)
Vitamin C (mg)
(%DV)		 14.9
(17%)		 39.2
(44%)		 34.5
(38%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.04
(4%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.06
(5%)		 0.13
(10%)
Niacin (B3) (mg)
(%DV)		 0.19
(1%)		 0.45
(3%)		 0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.12
(2%)		 0.12
(2%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.1
(6%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9.9
(2%)		 6.7
(2%)		 40
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.9
(2%)		 6.7
(2%)		 40
(10%)
Folate DFE (mcg)
(%)		 9.9
(2%)		 6.7
(2%)		 40
(10%)
Choline (mg)
(%DV)		 0.08
(0%)		 0.28
(0%)		 9.8
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 459.7
(4%)		 1002.4
(9%)		 2075
(19%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 5.6
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 4.3
(0%)		 22.4
(0%)		 0
(0%)
Vitamin A, IU (IU) 769.9 1693.4 3458.5
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1001.8
2088.8
6250
Vitamin E (mg)
(%DV)		 0.11
(1%)		 1.1
(8%)		 0.35
(2%)
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%)		 144.2
(120%)		 271
(226%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 16 56 50
Water (g) 14.3
50.8
44.7
Ash (g) 0.25
0.76
0.9
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.29
-3.86
-5.38
  Carbohydrates
Food # 1 2 3
Weight (g) 16 56 50
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.03
--
--
Glucose (Dextrose) (g) 0.06
--
--
Fructose (g) 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) 16 56 50
Monounsaturated Fats (g) 0.017
0.052
0.12
Polyunsaturated Fats (g) 0.108
0.021
0.114
Omega 3s (g)
(%AI)		 0.06
(4%)		 0.01
(1%)		 0.038
(2%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.011
(0%)		 0.076
(0%)
Omega 3 to Omega 6 Ratio 1.3
0.9
0.5
Omega 6 to Omega 3 Ratio 0.77
1.11
2
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
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.025
0.003
0.008
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0.001
0.004
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
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.017
0.008
0.044
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.011
0.031
Docosenoic Acid (22:1) (g) 0
0.032
0.046
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.047
0.011
0.076
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.06
0.01
0.038
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) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 16 56 50
Essential  
Histidine (mg)
(%RDI)		 28
(4%)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 28
(2%)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 33
(1%)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 28
(1%)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 5
(1%)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 21
(2%)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 25
(1%)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) 26
--
--
Cystine (mg)
(%RDI)		 6
(2%)		 --
(--%)		 --
(--%)
Glycine (mg) 23
--
--
Proline (mg) 28
--
--
Tyrosine (mg)
(%RDI)		 16
(2%)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) 24
--
--
Aspartic acid (mg) 42
--
--
Betaine (mg) 0.05
--
0.1
Glutamic acid (mg) 53
--
--
Hydroxyproline (mg) --
--
--
Serine (mg) 20
--
--
Data Source
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Mustard Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Garden Cress
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.