Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Cauliflower
      ×
      Spinach
      ×
      Sweet Potatoes
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 27 calories
      • Spinach 1 cup (x1) 0% DV 7 calories
      • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0.3g
      • Spinach 1 cup (x1) 0% DV 0.12g
      • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.07g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 5.3g
      • Spinach 1 cup (x1) 0% DV 1.1g
      • Sweet Potatoes 1 cup, cubes (x1) 10% DV 26.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2.1g
      • Spinach 1 cup (x1) 2% DV 0.86g
      • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0mg
      • Spinach 1 cup (x1) 0% DV 0mg
      • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 0.14g
      • Spinach 1 cup (x1) 0% DV 0.02g
      • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 8% DV 2.1g
      • Spinach 1 cup (x1) 2% DV 0.66g
      • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2g
      • Spinach 1 cup (x1) 0% DV 0.13g
      • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 0.45mg
      • Spinach 1 cup (x1) 5% DV 0.81mg
      • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.81mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 23.5mg
      • Spinach 1 cup (x1) 2% DV 29.7mg
      • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 7% DV 319.9mg
      • Spinach 1 cup (x1) 4% DV 167.4mg
      • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
      Comparison Table

      Table Legend

      1. Cauliflower
      2. Spinach
      3. Sweet Potatoes
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 107 30 133
      Calories
      (%DV)
      27
      (1%)
      7
      (0%)
      114
      (6%)
      Fat (g)
      (%DV)
      0.3
      (0%)
      0.12
      (0%)
      0.07
      (0%)
      Protein (g)
      (%DV)
      2.1
      (4%)
      0.86
      (2%)
      2.1
      (4%)
      Carbohydrate (g)
      (%DV)
      5.3
      (2%)
      1.1
      (0%)
      26.8
      (10%)
      Sugars (g)
      (%DV)
      2
      (4%)
      0.13
      (0%)
      5.6
      (11%)
      Fiber (g)
      (%DV)
      2.1
      (8%)
      0.66
      (2%)
      4
      (14%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.14
      (1%)
      0.02
      (0%)
      0.02
      (0%)
      Net-Carbs (g) 3.2
      0.43
      22.8
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 107 30 133
      Calcium (mg)
      (%DV)
      23.5
      (2%)
      29.7
      (2%)
      39.9
      (3%)
      Iron, Fe (mg)
      (%DV)
      0.45
      (2%)
      0.81
      (5%)
      0.81
      (5%)
      Potassium, K (mg)
      (%DV)
      319.9
      (7%)
      167.4
      (4%)
      448.2
      (10%)
      Magnesium (mg)
      (%DV)
      16.1
      (4%)
      23.7
      (6%)
      33.3
      (8%)
      Phosphorus, P (mg)
      (%DV)
      47.1
      (4%)
      14.7
      (1%)
      62.5
      (5%)
      Sodium (mg)
      (%DV)
      32.1
      (1%)
      23.7
      (1%)
      73.2
      (3%)
      Zinc, Zn (mg)
      (%DV)
      0.29
      (3%)
      0.16
      (1%)
      0.4
      (4%)
      Copper, Cu (mg)
      (%DV)
      0.04
      (5%)
      0.04
      (4%)
      0.2
      (22%)
      Manganese (mg)
      (%DV)
      0.17
      (7%)
      0.27
      (12%)
      0.34
      (15%)
      Selenium, Se (mcg)
      (%DV)
      0.64
      (1%)
      0.3
      (1%)
      0.8
      (1%)
      Fluoride, F (mcg)
      (%AI)
      1.1
      (0%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 107 30 133
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      140.7
      (16%)
      943
      (105%)
      Vitamin C (mg)
      (%DV)
      51.6
      (57%)
      8.4
      (9%)
      3.2
      (4%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.02
      (2%)
      0.1
      (9%)
      Riboflavin (B2) (mg)
      (%DV)
      0.06
      (5%)
      0.06
      (4%)
      0.08
      (6%)
      Niacin (B3) (mg)
      (%DV)
      0.54
      (3%)
      0.22
      (1%)
      0.74
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.71
      (14%)
      0.02
      (0%)
      1.1
      (21%)
      Vitamin B6 (mg)
      (%DV)
      0.2
      (12%)
      0.06
      (3%)
      0.28
      (16%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      61
      (15%)
      58.2
      (15%)
      14.6
      (4%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      61
      (15%)
      58.2
      (15%)
      14.6
      (4%)
      Folate DFE (mcg)
      (%)
      61
      (15%)
      58.2
      (15%)
      14.6
      (4%)
      Choline (mg)
      (%DV)
      47.4
      (9%)
      5.8
      (1%)
      16.4
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      1687.8
      (16%)
      11317
      (105%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      9.3
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 0 2813.1 18868.7
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 1.1
      3659.4
      0
      Vitamin E (mg)
      (%DV)
      0.09
      (1%)
      0.61
      (4%)
      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)
      16.6
      (14%)
      144.9
      (121%)
      2.4
      (2%)
      Vitamin K1 (mcg) 0
      --
      0
      Menaquinone-4 (K2) (mcg) 0
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 107 30 133
      Water (g) 98.5
      27.4
      102.8
      Ash (g) 0.81
      0.52
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -4.73
      -3.58
      -7.51
        Carbohydrates
      Food # 1 2 3
      Weight (g) 107 30 133
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0
      0.02
      3.4
      Glucose (Dextrose) (g) 1
      0.03
      1.3
      Fructose (g) 1
      0.05
      0.93
      Lactose (g) 0
      0
      0
      Maltose (g) 0
      0
      0
      Galactose (g) 0
      0.03
      0
      Starch (g) --
      --
      16.8
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 107 30 133
      Monounsaturated Fats (g) 0.036
      0.003
      0.001
      Polyunsaturated Fats (g) 0.033
      0.05
      0.019
      Omega 3s (g)
      (%AI)
      0.016
      (1%)
      0.041
      (3%)
      0.001
      (0%)
      Omega 6s (g)
      (%AI)
      0.017
      (0%)
      0.008
      (0%)
      0.017
      (0%)
      Omega 3 to Omega 6 Ratio 0.94
      5.31
      0.08
      Omega 6 to Omega 3 Ratio 1.07
      0.19
      13
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.016
      (1%)
      --
      (--%)
      --
      (--%)
      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) 0
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.014
      --
      --
      gamma-Linolenic Acid (GLA) (g) 0
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      --
      0
      DHG-linolenic acid (DGLA) (g) 0
      --
      --
      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) 0.019
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.003
      0
      Pentadecanoic Acid (15:0) (g) 0.002
      --
      0
      Palmitic Acid (16:0) (g) 0.1
      0.015
      0.024
      Margaric Acid (17:0) (g) 0.001
      --
      0
      Stearic Acid (18:0) (g) 0.01
      0.001
      0.001
      Arachidic Acid (20:0) (g) 0.003
      --
      0
      Behenic Acid (22:0) (g) 0.002
      --
      0
      Lignoceric Acid (24:0) (g) 0.002
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.002
      --
      0
      Pentadecenoic Acid (15:1) (g) 0
      --
      0
      Palmitoleic Acid (16:1) (g) 0.003
      0.002
      0
      cis-Palmitoleic Acid (16:1 cis) (g) 0.003
      --
      --
      Heptadecenoic Acid (17:1) (g) 0
      --
      0
      Oleic Acid (18:1) (g) 0.029
      0.002
      0.001
      c-Oleic Acid (18:1 cis) (g) 0.029
      --
      --
      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) 0
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0.002
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.017
      0.008
      0.017
      Conjugated Linoleic Acid (CLAs) (g) 0.003
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.016
      0.041
      0.001
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0
      --
      --
      t-Monoenoic Fats (g) 0
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0.019
      0.003
      0.016
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 107 30 133
      Essential  
      Histidine (mg)
      (%RDI)
      60
      (9%)
      19
      (3%)
      41
      (6%)
      Isoleucine (mg)
      (%RDI)
      76
      (5%)
      44
      (3%)
      73
      (5%)
      Leucine (mg)
      (%RDI)
      113
      (4%)
      67
      (2%)
      122
      (4%)
      Lysine (mg)
      (%RDI)
      232
      (11%)
      52
      (2%)
      88
      (4%)
      Methionine (mg)
      (%RDI)
      21
      (3%)
      16
      (2%)
      39
      (5%)
      Phenylalanine (mg)
      (%RDI)
      70
      (8%)
      39
      (4%)
      118
      (14%)
      Threonine (mg)
      (%RDI)
      81
      (8%)
      37
      (3%)
      110
      (11%)
      Tryptophan (mg)
      (%RDI)
      21
      (8%)
      12
      (4%)
      41
      (15%)
      Valine (mg)
      (%RDI)
      134
      (7%)
      48
      (3%)
      114
      (6%)
      Conditional  
      Arginine (mg) 92
      49
      73
      Cystine (mg)
      (%RDI)
      21
      (7%)
      11
      (4%)
      29
      (10%)
      Glycine (mg) 76
      40
      84
      Proline (mg) 76
      34
      69
      Tyrosine (mg)
      (%RDI)
      55
      (6%)
      32
      (4%)
      45
      (5%)
      Non-Essential  
      Alanine (mg) 124
      43
      102
      Aspartic acid (mg) 189
      72
      508
      Betaine (mg) --
      31
      --
      Glutamic acid (mg) 275
      103
      206
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 92
      31
      117
      Data Source
      Cauliflower
      USDA Food Data Central Standard Release (Common)
      Spinach
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Sweet Potatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.