Nutrition Comparison Tool
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Raw Spinach
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Raw Swiss Chard
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Raw Kale
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Comparison Bar Charts

Calories Comparison


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

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0.12g
  • Raw Swiss Chard 1 cup (x1) 0% DV 0.07g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 1.1g
  • Raw Swiss Chard 1 cup (x1) 0% DV 1.3g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 0.86g
  • Raw Swiss Chard 1 cup (x1) 1% DV 0.65g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0mg
  • Raw Swiss Chard 1 cup (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 Spinach 1 cup (x1) 0% DV 0.02g
  • Raw Swiss Chard 1 cup (x1) 0% DV 0.01g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 0.66g
  • Raw Swiss Chard 1 cup (x1) 2% DV 0.58g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0.13g
  • Raw Swiss Chard 1 cup (x1) 1% DV 0.4g
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg
  • Raw Swiss Chard 1 cup (x1) 4% DV 0.65mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg
  • Raw Swiss Chard 1 cup (x1) 1% DV 18.4mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
  • Raw Swiss Chard 1 cup (x1) 3% DV 136.4mg
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
Comparison Table

Table Legend

  1. Raw Spinach
  2. Raw Swiss Chard
  3. Raw Kale
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 30 36 16
Calories
(%DV)		 7
(0%)		 7
(0%)		 6
(0%)
Fat (g)
(%DV)		 0.12
(0%)		 0.07
(0%)		 0.24
(0%)
Protein (g)
(%DV)		 0.86
(2%)		 0.65
(1%)		 0.47
(1%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 1.3
(0%)		 0.71
(0%)
Sugars (g)
(%DV)		 0.13
(0%)		 0.4
(1%)		 0.16
(0%)
Fiber (g)
(%DV)		 0.66
(2%)		 0.58
(2%)		 0.66
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.01
(0%)		 0.03
(0%)
Net-Carbs (g) 0.43
0.77
0.05
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 30 36 16
Calcium (mg)
(%DV)		 29.7
(2%)		 18.4
(1%)		 40.6
(3%)
Iron, Fe (mg)
(%DV)		 0.81
(5%)		 0.65
(4%)		 0.26
(1%)
Potassium, K (mg)
(%DV)		 167.4
(4%)		 136.4
(3%)		 55.7
(1%)
Magnesium (mg)
(%DV)		 23.7
(6%)		 29.2
(7%)		 5.3
(1%)
Phosphorus, P (mg)
(%DV)		 14.7
(1%)		 16.6
(1%)		 8.8
(1%)
Sodium (mg)
(%DV)		 23.7
(1%)		 76.7
(3%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.16
(1%)		 0.13
(1%)		 0.06
(1%)
Copper, Cu (mg)
(%DV)		 0.04
(4%)		 0.06
(7%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.27
(12%)		 0.13
(6%)		 0.15
(6%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 0.32
(1%)		 0.14
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 2
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 30 36 16
Vitamin A, RAE (mcg)
(%DV)		 140.7
(16%)		 110.2
(12%)		 38.6
(4%)
Vitamin C (mg)
(%DV)		 8.4
(9%)		 10.8
(12%)		 14.9
(17%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.01
(1%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.03
(2%)		 0.06
(4%)
Niacin (B3) (mg)
(%DV)		 0.22
(1%)		 0.14
(1%)		 0.19
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.02
(0%)		 0.06
(1%)		 0.06
(1%)
Vitamin B6 (mg)
(%DV)		 0.06
(3%)		 0.04
(2%)		 0.02
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 5
(1%)		 9.9
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 5
(1%)		 9.9
(2%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 5
(1%)		 9.9
(2%)
Choline (mg)
(%DV)		 5.8
(1%)		 6.5
(1%)		 0.08
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1687.8
(16%)		 1312.9
(12%)		 459.7
(4%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 16.2
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 4.3
(0%)
Vitamin A, IU (IU) 2813.1 2201.8 769.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3659.4
3960
1001.8
Vitamin E (mg)
(%DV)		 0.61
(4%)		 0.68
(5%)		 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)		 144.9
(121%)		 298.8
(249%)		 62.3
(52%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 30 36 16
Water (g) 27.4
33.4
14.3
Ash (g) 0.52
0.58
0.25
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.58
-2.95
-1.29
  Carbohydrates
Food # 1 2 3
Weight (g) 30 36 16
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
--
0.03
Glucose (Dextrose) (g) 0.03
--
0.06
Fructose (g) 0.05
--
0.07
Lactose (g) 0
--
0
Maltose (g) 0
--
0
Galactose (g) 0.03
--
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 30 36 16
Monounsaturated Fats (g) 0.003
0.014
0.017
Polyunsaturated Fats (g) 0.05
0.025
0.108
Omega 3s (g)
(%AI)		 0.041
(3%)		 0.003
(0%)		 0.06
(4%)
Omega 6s (g)
(%AI)		 0.008
(0%)		 0.023
(0%)		 0.047
(0%)
Omega 3 to Omega 6 Ratio 5.31
0.11
1.3
Omega 6 to Omega 3 Ratio 0.19
9
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
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.001
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.003
0
0.001
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.015
0.011
0.025
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0
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) 0.002
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.002
0.014
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) 0.008
0.023
0.047
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.041
0.003
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) 0.003
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 30 36 16
Essential  
Histidine (mg)
(%RDI)		 19
(3%)		 13
(2%)		 28
(4%)
Isoleucine (mg)
(%RDI)		 44
(3%)		 53
(4%)		 28
(2%)
Leucine (mg)
(%RDI)		 67
(2%)		 47
(2%)		 33
(1%)
Lysine (mg)
(%RDI)		 52
(2%)		 36
(2%)		 28
(1%)
Methionine (mg)
(%RDI)		 16
(2%)		 7
(1%)		 5
(1%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 40
(5%)		 24
(3%)
Threonine (mg)
(%RDI)		 37
(3%)		 30
(3%)		 21
(2%)
Tryptophan (mg)
(%RDI)		 12
(4%)		 6
(2%)		 6
(2%)
Valine (mg)
(%RDI)		 48
(3%)		 40
(2%)		 25
(1%)
Conditional  
Arginine (mg) 49
42
26
Cystine (mg)
(%RDI)		 11
(4%)		 --
(--%)		 6
(2%)
Glycine (mg) 40
--
23
Proline (mg) 34
--
28
Tyrosine (mg)
(%RDI)		 32
(4%)		 --
(--%)		 16
(2%)
Non-Essential  
Alanine (mg) 43
--
24
Aspartic acid (mg) 72
--
42
Betaine (mg) 31
0.11
0.05
Glutamic acid (mg) 103
--
53
Hydroxyproline (mg) --
--
--
Serine (mg) 31
--
20
Data Source
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.
Raw Swiss Chard
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.