Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Endive
      ×
      Cooked Swiss Chard
      ×
      Green Leaf Lettuce
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 0% DV 9 calories
      • Cooked Swiss Chard 1 cup, chopped (x1) 2% DV 35 calories
      • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 5 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 0% DV 0.1g
      • Cooked Swiss Chard 1 cup, chopped (x1) 0% DV 0.14g
      • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0.05g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 1% DV 1.7g
      • Cooked Swiss Chard 1 cup, chopped (x1) 3% DV 7.2g
      • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 1% DV 0.63g
      • Cooked Swiss Chard 1 cup, chopped (x1) 7% DV 3.3g
      • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.49g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 0% DV 0mg
      • Cooked Swiss Chard 1 cup, chopped (x1) 0% DV 0mg
      • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 0% DV 0.02g
      • Cooked Swiss Chard 1 cup, chopped (x1) 0% DV 0.02g
      • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0.01g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 6% DV 1.6g
      • Cooked Swiss Chard 1 cup, chopped (x1) 13% DV 3.7g
      • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.47g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 0% DV 0.13g
      • Cooked Swiss Chard 1 cup, chopped (x1) 4% DV 1.9g
      • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.28g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 2% DV 0.42mg
      • Cooked Swiss Chard 1 cup, chopped (x1) 22% DV 4mg
      • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.31mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 2% DV 26mg
      • Cooked Swiss Chard 1 cup, chopped (x1) 8% DV 101.5mg
      • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 13mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Endive 1 cup (x1) 3% DV 157mg
      • Cooked Swiss Chard 1 cup, chopped (x1) 20% DV 960.8mg
      • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 69.8mg
      Comparison Table

      Table Legend

      1. Endive
      2. Cooked Swiss Chard
      3. Green Leaf Lettuce
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 175 36
      Calories
      (%DV)
      9
      (0%)
      35
      (2%)
      5
      (0%)
      Fat (g)
      (%DV)
      0.1
      (0%)
      0.14
      (0%)
      0.05
      (0%)
      Protein (g)
      (%DV)
      0.63
      (1%)
      3.3
      (7%)
      0.49
      (1%)
      Carbohydrate (g)
      (%DV)
      1.7
      (1%)
      7.2
      (3%)
      1
      (0%)
      Sugars (g)
      (%DV)
      0.13
      (0%)
      1.9
      (4%)
      0.28
      (1%)
      Fiber (g)
      (%DV)
      1.6
      (6%)
      3.7
      (13%)
      0.47
      (2%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.02
      (0%)
      0.02
      (0%)
      0.01
      (0%)
      Net-Carbs (g) 0.13
      3.6
      0.57
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 50 175 36
      Calcium (mg)
      (%DV)
      26
      (2%)
      101.5
      (8%)
      13
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.42
      (2%)
      4
      (22%)
      0.31
      (2%)
      Potassium, K (mg)
      (%DV)
      157
      (3%)
      960.8
      (20%)
      69.8
      (1%)
      Magnesium (mg)
      (%DV)
      7.5
      (2%)
      150.5
      (36%)
      4.7
      (1%)
      Phosphorus, P (mg)
      (%DV)
      14
      (1%)
      57.8
      (5%)
      10.4
      (1%)
      Sodium (mg)
      (%DV)
      11
      (0%)
      313.3
      (13%)
      10.1
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.4
      (4%)
      0.58
      (5%)
      0.06
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.05
      (6%)
      0.29
      (32%)
      0.01
      (1%)
      Manganese (mg)
      (%DV)
      0.21
      (9%)
      0.58
      (25%)
      0.09
      (4%)
      Selenium, Se (mcg)
      (%DV)
      0.1
      (0%)
      1.6
      (3%)
      0.22
      (0%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 50 175 36
      Vitamin A, RAE (mcg)
      (%DV)
      54
      (6%)
      535.5
      (60%)
      133.2
      (15%)
      Vitamin C (mg)
      (%DV)
      3.3
      (4%)
      31.5
      (35%)
      3.3
      (4%)
      Thiamin (B1) (mg)
      (%DV)
      0.04
      (3%)
      0.06
      (5%)
      0.03
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.04
      (3%)
      0.15
      (12%)
      0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)
      0.2
      (1%)
      0.63
      (4%)
      0.14
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.45
      (9%)
      0.29
      (6%)
      0.05
      (1%)
      Vitamin B6 (mg)
      (%DV)
      0.01
      (1%)
      0.15
      (9%)
      0.03
      (2%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      71
      (18%)
      15.8
      (4%)
      13.7
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      71
      (18%)
      15.8
      (4%)
      13.7
      (3%)
      Folate DFE (mcg)
      (%)
      71
      (18%)
      15.8
      (4%)
      13.7
      (3%)
      Choline (mg)
      (%DV)
      8.4
      (2%)
      50.2
      (9%)
      4.9
      (1%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      650
      (6%)
      6391
      (59%)
      1599.5
      (15%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      78.8
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 1083.5 10717 2665.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      19276.3
      622.8
      Vitamin E (mg)
      (%DV)
      0.22
      (1%)
      3.3
      (22%)
      0.08
      (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)
      115.5
      (96%)
      572.8
      (477%)
      45.5
      (38%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 50 175 36
      Water (g) 46.9
      162.1
      34.2
      Ash (g) 0.71
      2
      0.22
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -3.02
      -21.8
      -1.14
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 175 36
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      0
      Glucose (Dextrose) (g) --
      --
      0.13
      Fructose (g) --
      --
      0.15
      Lactose (g) --
      --
      0
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      0
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 50 175 36
      Monounsaturated Fats (g) 0.002
      0.028
      0.002
      Polyunsaturated Fats (g) 0.044
      0.049
      0.03
      Omega 3s (g)
      (%AI)
      0.007
      (0%)
      0.005
      (0%)
      0.021
      (1%)
      Omega 6s (g)
      (%AI)
      0.038
      (0%)
      0.044
      (0%)
      0.009
      (0%)
      Omega 3 to Omega 6 Ratio 0.17
      0.12
      2.42
      Omega 6 to Omega 3 Ratio 5.77
      8.33
      0.41
      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
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.002
      0
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.021
      0.021
      0.006
      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
      0
      0.001
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.002
      0.028
      0.002
      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) 0.038
      0.044
      0.009
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.007
      0.005
      0.021
      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) --
      --
      0.014
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 50 175 36
      Essential  
      Histidine (mg)
      (%RDI)
      12
      (2%)
      67
      (10%)
      8
      (1%)
      Isoleucine (mg)
      (%RDI)
      36
      (3%)
      270
      (19%)
      30
      (2%)
      Leucine (mg)
      (%RDI)
      49
      (2%)
      236
      (9%)
      28
      (1%)
      Lysine (mg)
      (%RDI)
      32
      (2%)
      180
      (9%)
      30
      (1%)
      Methionine (mg)
      (%RDI)
      7
      (1%)
      35
      (5%)
      6
      (1%)
      Phenylalanine (mg)
      (%RDI)
      27
      (3%)
      200
      (23%)
      20
      (2%)
      Threonine (mg)
      (%RDI)
      25
      (2%)
      151
      (14%)
      21
      (2%)
      Tryptophan (mg)
      (%RDI)
      3
      (1%)
      32
      (11%)
      3
      (1%)
      Valine (mg)
      (%RDI)
      32
      (2%)
      200
      (11%)
      25
      (1%)
      Conditional  
      Arginine (mg) 31
      214
      26
      Cystine (mg)
      (%RDI)
      5
      (2%)
      --
      (--%)
      6
      (2%)
      Glycine (mg) 29
      --
      21
      Proline (mg) 30
      --
      17
      Tyrosine (mg)
      (%RDI)
      20
      (2%)
      --
      (--%)
      12
      (1%)
      Non-Essential  
      Alanine (mg) 31
      --
      20
      Aspartic acid (mg) 65
      --
      51
      Betaine (mg) --
      0.18
      0.07
      Glutamic acid (mg) 83
      --
      66
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 25
      --
      14
      Data Source
      Endive
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Swiss Chard
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Green Leaf Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.