Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Cooked Kale (Boiled, Drained)
      ×
      Cooked Wild Atlantic Salmon
      ×
      Quinoa, cooked
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 47 calories
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 15% DV 309 calories
      • Quinoa, cooked 1 cup (x1) 11% DV 222 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.6g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 18% DV 13.8g
      • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 6.9g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 0% DV 0g
      • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 8% DV 3.8g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 86% DV 43.2g
      • Quinoa, cooked 1 cup (x1) 16% DV 8.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 40% DV 120.7mg
      • Quinoa, cooked 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 1% DV 0.23g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 11% DV 2.1g
      • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 19% DV 5.2g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 0% DV 0g
      • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) --% DV --g
      • Quinoa, cooked 1 cup (x1) 3% DV 1.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 6% DV 1.1mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 10% DV 1.8mg
      • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 15% DV 195mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 2% DV 25.5mg
      • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 4% DV 187.2mg
      • Cooked Wild Atlantic Salmon 6oz fillet (x1) 23% DV 1067.6mg
      • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
      Comparison Table

      Table Legend

      1. Cooked Kale (Boiled, Drained)
      2. Cooked Wild Atlantic Salmon
      3. Quinoa, cooked
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 130 170 185
      Calories
      (%DV)      		 47
      (2%)      		 309
      (15%)      		 222
      (11%)
      Fat (g)
      (%DV)      		 1.6
      (2%)      		 13.8
      (18%)      		 3.6
      (5%)
      Protein (g)
      (%DV)      		 3.8
      (8%)      		 43.2
      (86%)      		 8.1
      (16%)
      Carbohydrate (g)
      (%DV)      		 6.9
      (3%)      		 0
      (0%)      		 39.4
      (14%)
      Sugars (g)
      (%DV)      		 1.6
      (3%)      		 --
      (--%)      		 1.6
      (3%)
      Fiber (g)
      (%DV)      		 5.2
      (19%)      		 0
      (0%)      		 5.2
      (19%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 120.7
      (40%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.23
      (1%)      		 2.1
      (11%)      		 0.43
      (2%)
      Net-Carbs (g) 1.7
      		0
      		34.2
      Trans Fatty Acids (g) 0
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 130 170 185
      Calcium (mg)
      (%DV)      		 195
      (15%)      		 25.5
      (2%)      		 31.5
      (2%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 1.8
      (10%)      		 2.8
      (15%)
      Potassium, K (mg)
      (%DV)      		 187.2
      (4%)      		 1067.6
      (23%)      		 318.2
      (7%)
      Magnesium (mg)
      (%DV)      		 32.5
      (8%)      		 62.9
      (15%)      		 118.4
      (28%)
      Phosphorus, P (mg)
      (%DV)      		 54.6
      (4%)      		 435.2
      (35%)      		 281.2
      (22%)
      Sodium (mg)
      (%DV)      		 20.8
      (1%)      		 95.2
      (4%)      		 13
      (1%)
      Zinc, Zn (mg)
      (%DV)      		 0.35
      (3%)      		 1.4
      (13%)      		 2
      (18%)
      Copper, Cu (mg)
      (%DV)      		 0.09
      (10%)      		 0.55
      (61%)      		 0.36
      (39%)
      Manganese (mg)
      (%DV)      		 0.7
      (31%)      		 0.04
      (2%)      		 1.2
      (51%)
      Selenium, Se (mcg)
      (%DV)      		 1.2
      (2%)      		 79.6
      (145%)      		 5.2
      (9%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 130 170 185
      Vitamin A, RAE (mcg)
      (%DV)      		 189.8
      (21%)      		 22.1
      (2%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 23.1
      (26%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.08
      (7%)      		 0.47
      (39%)      		 0.2
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.18
      (14%)      		 0.83
      (64%)      		 0.2
      (16%)
      Niacin (B3) (mg)
      (%DV)      		 0.59
      (4%)      		 17.1
      (107%)      		 0.76
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.22
      (4%)      		 3.3
      (65%)      		 --
      (--%)
      Vitamin B6 (mg)
      (%DV)      		 0.08
      (5%)      		 1.6
      (94%)      		 0.23
      (13%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 84.5
      (21%)      		 49.3
      (12%)      		 77.7
      (19%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 84.5
      (21%)      		 49.3
      (12%)      		 77.7
      (19%)
      Folate DFE (mcg)
      (%)      		 84.5
      (21%)      		 49.3
      (12%)      		 77.7
      (19%)
      Choline (mg)
      (%DV)      		 0.52
      (0%)      		 --
      (--%)      		 42.6
      (8%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 5.2
      (216%)      		 0
      (0%)
      Retinol (mcg) 0
      		22.1
      		0
      Carotene, beta (mcg)
      (%RDA)      		 2250.3
      (21%)      		 --
      (--%)      		 5.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 13
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 33.8
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 3789.5 74.8 9.3
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 6477.9
      		--
      		98.1
      Vitamin E (mg)
      (%DV)      		 2.1
      (14%)      		 --
      (--%)      		 1.2
      (8%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 544.1
      (453%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 130 170 185
      Water (g) 116.8
      		101.4
      		132.5
      Ash (g) 0.95
      		6
      		1
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score -3.45
      		12.78
      		4.16
        Carbohydrates
      Food # 1 2 3
      Weight (g) 130 170 185
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.33
      		--
      		--
      Glucose (Dextrose) (g) 0.7
      		--
      		--
      Fructose (g) 0.55
      		--
      		--
      Lactose (g) 0
      		--
      		--
      Maltose (g) 0
      		--
      		--
      Galactose (g) 0
      		--
      		--
      Starch (g) --
      		--
      		32.6
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 130 170 185
      Monounsaturated Fats (g) 0.133
      		4.585
      		0.977
      Polyunsaturated Fats (g) 0.858
      		5.535
      		1.994
      Omega 3s (g)
      (%AI)      		 0.482
      (30%)      		 3.754
      (235%)      		 0.157
      (10%)
      Omega 6s (g)
      (%AI)      		 0.372
      (2%)      		 0.374
      (2%)      		 1.802
      (11%)
      Omega 3 to Omega 6 Ratio 1.3
      		10.04
      		0.09
      Omega 6 to Omega 3 Ratio 0.77
      		0.1
      		11.46
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.699
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0.626
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		2.429
      		0.028
      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
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0
      		--
      		0
      Capric Acid (10:0) (g) 0
      		--
      		0
      Lauric Acid (12:0) (g) 0.008
      		--
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.008
      		0.299
      		0
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.203
      		1.377
      		0.363
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.008
      		0.462
      		0.022
      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
      		0.547
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.133
      		2.944
      		0.86
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0.486
      		0.057
      Docosenoic Acid (22:1) (g) 0
      		0.609
      		0.05
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.372
      		0.374
      		1.802
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.482
      		0.643
      		0.157
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0.18
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.004
      		0.581
      		0.006
      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) 130 170 185
      Essential  
      Histidine (mg)
      (%RDI)      		 224
      (32%)      		 1273
      (182%)      		 235
      (34%)
      Isoleucine (mg)
      (%RDI)      		 229
      (16%)      		 1992
      (142%)      		 290
      (21%)
      Leucine (mg)
      (%RDI)      		 267
      (10%)      		 3514
      (129%)      		 483
      (18%)
      Lysine (mg)
      (%RDI)      		 229
      (11%)      		 3971
      (189%)      		 442
      (21%)
      Methionine (mg)
      (%RDI)      		 38
      (5%)      		 1280
      (176%)      		 178
      (24%)
      Phenylalanine (mg)
      (%RDI)      		 195
      (22%)      		 1688
      (193%)      		 342
      (39%)
      Threonine (mg)
      (%RDI)      		 170
      (16%)      		 1896
      (181%)      		 242
      (23%)
      Tryptophan (mg)
      (%RDI)      		 46
      (16%)      		 485
      (173%)      		 96
      (34%)
      Valine (mg)
      (%RDI)      		 208
      (11%)      		 2227
      (122%)      		 342
      (19%)
      Conditional  
      Arginine (mg) 212
      		2587
      		629
      Cystine (mg)
      (%RDI)      		 51
      (18%)      		 464
      (162%)      		 117
      (41%)
      Glycine (mg) 183
      		2076
      		400
      Proline (mg) 226
      		1528
      		444
      Tyrosine (mg)
      (%RDI)      		 135
      (15%)      		 1460
      (167%)      		 154
      (18%)
      Non-Essential  
      Alanine (mg) 192
      		2615
      		339
      Aspartic acid (mg) 342
      		4429
      		653
      Betaine (mg) 0.39
      		--
      		--
      Glutamic acid (mg) 432
      		6455
      		1073
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 161
      		1765
      		326
      Data Source
      Cooked Kale (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Wild Atlantic Salmon
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.