Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Raw Kale
      ×
      Dandelion Greens
      ×
      Raw Spinach
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
      • Dandelion Greens 1 cup, chopped (x1) 1% DV 25 calories
      • Raw Spinach 1 cup (x1) 0% DV 7 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
      • Dandelion Greens 1 cup, chopped (x1) 0% DV 0.39g
      • Raw Spinach 1 cup (x1) 0% DV 0.12g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
      • Dandelion Greens 1 cup, chopped (x1) 2% DV 5.1g
      • Raw Spinach 1 cup (x1) 0% DV 1.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
      • Dandelion Greens 1 cup, chopped (x1) 3% DV 1.5g
      • Raw Spinach 1 cup (x1) 2% DV 0.86g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
      • Dandelion Greens 1 cup, chopped (x1) 0% DV 0mg
      • Raw Spinach 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
      • Dandelion Greens 1 cup, chopped (x1) 0% DV 0.09g
      • Raw Spinach 1 cup (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
      • Dandelion Greens 1 cup, chopped (x1) 7% DV 1.9g
      • Raw Spinach 1 cup (x1) 2% DV 0.66g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
      • Dandelion Greens 1 cup, chopped (x1) 1% DV 0.39g
      • Raw Spinach 1 cup (x1) 0% DV 0.13g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
      • Dandelion Greens 1 cup, chopped (x1) 9% DV 1.7mg
      • Raw Spinach 1 cup (x1) 5% DV 0.81mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
      • Dandelion Greens 1 cup, chopped (x1) 8% DV 102.9mg
      • Raw Spinach 1 cup (x1) 2% DV 29.7mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
      • Dandelion Greens 1 cup, chopped (x1) 5% DV 218.4mg
      • Raw Spinach 1 cup (x1) 4% DV 167.4mg
      Comparison Table

      Table Legend

      1. Raw Kale
      2. Dandelion Greens
      3. Raw Spinach
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 16 55 30
      Calories
      (%DV)
      6
      (0%)
      25
      (1%)
      7
      (0%)
      Fat (g)
      (%DV)
      0.24
      (0%)
      0.39
      (0%)
      0.12
      (0%)
      Protein (g)
      (%DV)
      0.47
      (1%)
      1.5
      (3%)
      0.86
      (2%)
      Carbohydrate (g)
      (%DV)
      0.71
      (0%)
      5.1
      (2%)
      1.1
      (0%)
      Sugars (g)
      (%DV)
      0.16
      (0%)
      0.39
      (1%)
      0.13
      (0%)
      Fiber (g)
      (%DV)
      0.66
      (2%)
      1.9
      (7%)
      0.66
      (2%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.03
      (0%)
      0.09
      (0%)
      0.02
      (0%)
      Net-Carbs (g) 0.05
      3.1
      0.43
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 16 55 30
      Calcium (mg)
      (%DV)
      40.6
      (3%)
      102.9
      (8%)
      29.7
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.26
      (1%)
      1.7
      (9%)
      0.81
      (5%)
      Potassium, K (mg)
      (%DV)
      55.7
      (1%)
      218.4
      (5%)
      167.4
      (4%)
      Magnesium (mg)
      (%DV)
      5.3
      (1%)
      19.8
      (5%)
      23.7
      (6%)
      Phosphorus, P (mg)
      (%DV)
      8.8
      (1%)
      36.3
      (3%)
      14.7
      (1%)
      Sodium (mg)
      (%DV)
      8.5
      (0%)
      41.8
      (2%)
      23.7
      (1%)
      Zinc, Zn (mg)
      (%DV)
      0.06
      (1%)
      0.23
      (2%)
      0.16
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.01
      (1%)
      0.09
      (10%)
      0.04
      (4%)
      Manganese (mg)
      (%DV)
      0.15
      (6%)
      0.19
      (8%)
      0.27
      (12%)
      Selenium, Se (mcg)
      (%DV)
      0.14
      (0%)
      0.28
      (1%)
      0.3
      (1%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 16 55 30
      Vitamin A, RAE (mcg)
      (%DV)
      38.6
      (4%)
      279.4
      (31%)
      140.7
      (16%)
      Vitamin C (mg)
      (%DV)
      14.9
      (17%)
      19.3
      (21%)
      8.4
      (9%)
      Thiamin (B1) (mg)
      (%DV)
      0.02
      (2%)
      0.1
      (9%)
      0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.06
      (4%)
      0.14
      (11%)
      0.06
      (4%)
      Niacin (B3) (mg)
      (%DV)
      0.19
      (1%)
      0.44
      (3%)
      0.22
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.06
      (1%)
      0.05
      (1%)
      0.02
      (0%)
      Vitamin B6 (mg)
      (%DV)
      0.02
      (1%)
      0.14
      (8%)
      0.06
      (3%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      9.9
      (2%)
      14.9
      (4%)
      58.2
      (15%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      9.9
      (2%)
      14.9
      (4%)
      58.2
      (15%)
      Folate DFE (mcg)
      (%)
      9.9
      (2%)
      14.9
      (4%)
      58.2
      (15%)
      Choline (mg)
      (%DV)
      0.08
      (0%)
      19.4
      (4%)
      5.8
      (1%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      459.7
      (4%)
      3219.7
      (30%)
      1687.8
      (16%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      199.7
      (1%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      4.3
      (0%)
      66.6
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 769.9 5588.6 2813.1
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 1001.8
      7485.5
      3659.4
      Vitamin E (mg)
      (%DV)
      0.11
      (1%)
      1.9
      (13%)
      0.61
      (4%)
      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)
      62.3
      (52%)
      428.1
      (357%)
      144.9
      (121%)
      Vitamin K1 (mcg) 0
      --
      --
      Menaquinone-4 (K2) (mcg) 0
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 16 55 30
      Water (g) 14.3
      47.1
      27.4
      Ash (g) 0.25
      0.99
      0.52
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -1.29
      -4.39
      -3.58
        Carbohydrates
      Food # 1 2 3
      Weight (g) 16 55 30
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.03
      --
      0.02
      Glucose (Dextrose) (g) 0.06
      --
      0.03
      Fructose (g) 0.07
      --
      0.05
      Lactose (g) 0
      --
      0
      Maltose (g) 0
      --
      0
      Galactose (g) 0
      --
      0.03
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 16 55 30
      Monounsaturated Fats (g) 0.017
      0.008
      0.003
      Polyunsaturated Fats (g) 0.108
      0.168
      0.05
      Omega 3s (g)
      (%AI)
      0.06
      (4%)
      0.024
      (2%)
      0.041
      (3%)
      Omega 6s (g)
      (%AI)
      0.047
      (0%)
      0.144
      (1%)
      0.008
      (0%)
      Omega 3 to Omega 6 Ratio 1.3
      0.17
      5.31
      Omega 6 to Omega 3 Ratio 0.77
      5.93
      0.19
      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) 0.001
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.001
      0.005
      0.003
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.025
      0.08
      0.015
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.001
      0.004
      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
      0.002
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.017
      0.008
      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) 0.047
      0.144
      0.008
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.06
      0.024
      0.041
      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) 16 55 30
      Essential  
      Histidine (mg)
      (%RDI)
      28
      (4%)
      --
      (--%)
      19
      (3%)
      Isoleucine (mg)
      (%RDI)
      28
      (2%)
      --
      (--%)
      44
      (3%)
      Leucine (mg)
      (%RDI)
      33
      (1%)
      --
      (--%)
      67
      (2%)
      Lysine (mg)
      (%RDI)
      28
      (1%)
      --
      (--%)
      52
      (2%)
      Methionine (mg)
      (%RDI)
      5
      (1%)
      --
      (--%)
      16
      (2%)
      Phenylalanine (mg)
      (%RDI)
      24
      (3%)
      --
      (--%)
      39
      (4%)
      Threonine (mg)
      (%RDI)
      21
      (2%)
      --
      (--%)
      37
      (3%)
      Tryptophan (mg)
      (%RDI)
      6
      (2%)
      --
      (--%)
      12
      (4%)
      Valine (mg)
      (%RDI)
      25
      (1%)
      --
      (--%)
      48
      (3%)
      Conditional  
      Arginine (mg) 26
      --
      49
      Cystine (mg)
      (%RDI)
      6
      (2%)
      --
      (--%)
      11
      (4%)
      Glycine (mg) 23
      --
      40
      Proline (mg) 28
      --
      34
      Tyrosine (mg)
      (%RDI)
      16
      (2%)
      --
      (--%)
      32
      (4%)
      Non-Essential  
      Alanine (mg) 24
      --
      43
      Aspartic acid (mg) 42
      --
      72
      Betaine (mg) 0.05
      --
      31
      Glutamic acid (mg) 53
      --
      103
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 20
      --
      31
      Data Source
      Raw Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Dandelion Greens
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Raw Spinach
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.