Nutrition Comparison Tool
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Cooked Kale (Boiled, Drained)
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Cooked Wild Atlantic Salmon
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Quinoa, cooked
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Note: Nutrient values are divided into 1 servings.
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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) --
--
0
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.Iodine data is obtained from the USDA Iodine database.