Nutrition Comparison Tool
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      Cooked Spinach (Boiled, Drained)
      ×
      Kale, cooked, boiled, drained, with salt
      ×
      Cooked Collards (Boiled, Drained)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 41 calories
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 3% DV 57 calories
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 3% DV 63 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 1% DV 0.47g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 2% DV 1.6g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 6.8g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 3% DV 6.9g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 4% DV 10.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 11% DV 5.3g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 8% DV 3.8g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 10% DV 5.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0mg
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0.08g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 1% DV 0.2g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0.09g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 15% DV 4.3g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 11% DV 3g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 27% DV 7.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 0.77g
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 3% DV 1.6g
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 2% DV 0.76g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 36% DV 6.4mg
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 6% DV 1.1mg
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 12% DV 2.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 19% DV 244.8mg
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 15% DV 195mg
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 21% DV 267.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 18% DV 838.8mg
      • Kale, cooked, boiled, drained, with salt 1 cup, chopped (x1) 4% DV 187.2mg
      • Cooked Collards (Boiled, Drained) 1 cup, chopped (x1) 5% DV 222.3mg
      Comparison Table

      Table Legend

      1. Cooked Spinach (Boiled, Drained)
      2. Kale, cooked, boiled, drained, with salt
      3. Cooked Collards (Boiled, Drained)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 180 130 190
      Calories
      (%DV)      		 41
      (2%)      		 57
      (3%)      		 63
      (3%)
      Fat (g)
      (%DV)      		 0.47
      (1%)      		 1.6
      (2%)      		 1.4
      (2%)
      Protein (g)
      (%DV)      		 5.3
      (11%)      		 3.8
      (8%)      		 5.1
      (10%)
      Carbohydrate (g)
      (%DV)      		 6.8
      (2%)      		 6.9
      (3%)      		 10.7
      (4%)
      Sugars (g)
      (%DV)      		 0.77
      (2%)      		 1.6
      (3%)      		 0.76
      (2%)
      Fiber (g)
      (%DV)      		 4.3
      (15%)      		 3
      (11%)      		 7.6
      (27%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.08
      (0%)      		 0.2
      (1%)      		 0.09
      (0%)
      Net-Carbs (g) 2.4
      		3.9
      		3.1
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 180 130 190
      Calcium (mg)
      (%DV)      		 244.8
      (19%)      		 195
      (15%)      		 267.9
      (21%)
      Iron, Fe (mg)
      (%DV)      		 6.4
      (36%)      		 1.1
      (6%)      		 2.1
      (12%)
      Potassium, K (mg)
      (%DV)      		 838.8
      (18%)      		 187.2
      (4%)      		 222.3
      (5%)
      Magnesium (mg)
      (%DV)      		 156.6
      (37%)      		 32.5
      (8%)      		 39.9
      (10%)
      Phosphorus, P (mg)
      (%DV)      		 100.8
      (8%)      		 54.6
      (4%)      		 60.8
      (5%)
      Sodium (mg)
      (%DV)      		 126
      (5%)      		 327.6
      (14%)      		 28.5
      (1%)
      Zinc, Zn (mg)
      (%DV)      		 1.4
      (12%)      		 0.35
      (3%)      		 0.44
      (4%)
      Copper, Cu (mg)
      (%DV)      		 0.31
      (35%)      		 0.09
      (10%)      		 0.1
      (11%)
      Manganese (mg)
      (%DV)      		 1.7
      (73%)      		 0.7
      (31%)      		 0.97
      (42%)
      Selenium, Se (mcg)
      (%DV)      		 2.7
      (5%)      		 1.3
      (2%)      		 0.95
      (2%)
      Fluoride, F (mcg)
      (%AI)      		 68
      (2%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 180 130 190
      Vitamin A, RAE (mcg)
      (%DV)      		 943.2
      (105%)      		 189.8
      (21%)      		 722
      (80%)
      Vitamin C (mg)
      (%DV)      		 17.6
      (20%)      		 23.1
      (26%)      		 34.6
      (38%)
      Thiamin (B1) (mg)
      (%DV)      		 0.17
      (14%)      		 0.08
      (7%)      		 0.08
      (6%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.42
      (33%)      		 0.18
      (14%)      		 0.2
      (15%)
      Niacin (B3) (mg)
      (%DV)      		 0.88
      (6%)      		 0.59
      (4%)      		 1.1
      (7%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.26
      (5%)      		 0.22
      (4%)      		 0.41
      (8%)
      Vitamin B6 (mg)
      (%DV)      		 0.44
      (26%)      		 0.08
      (5%)      		 0.24
      (14%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 262.8
      (66%)      		 84.5
      (21%)      		 30.4
      (8%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 262.8
      (66%)      		 84.5
      (21%)      		 30.4
      (8%)
      Folate DFE (mcg)
      (%)      		 262.8
      (66%)      		 84.5
      (21%)      		 30.4
      (8%)
      Choline (mg)
      (%DV)      		 35.5
      (6%)      		 0.52
      (0%)      		 73
      (13%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 11318.4
      (105%)      		 2250.3
      (21%)      		 8574.7
      (79%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 13
      (0%)      		 129.2
      (1%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 33.8
      (0%)      		 49.4
      (0%)
      Vitamin A, IU (IU) 18865.8 3789.5 14440
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 20354.4
      		6477.9
      		11774.3
      Vitamin E (mg)
      (%DV)      		 3.7
      (25%)      		 2.1
      (14%)      		 1.7
      (11%)
      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)      		 888.5
      (740%)      		 544.1
      (453%)      		 772.5
      (644%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 180 130 190
      Water (g) 164.2
      		116.8
      		171.3
      Ash (g) 3
      		0.95
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -18.65
      		-3.45
      		-4.45
        Carbohydrates
      Food # 1 2 3
      Weight (g) 180 130 190
      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) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 180 130 190
      Monounsaturated Fats (g) 0.011
      		0.118
      		0.049
      Polyunsaturated Fats (g) 0.196
      		0.766
      		0.329
      Omega 3s (g)
      (%AI)      		 0.166
      (10%)      		 0.43
      (27%)      		 0.177
      (11%)
      Omega 6s (g)
      (%AI)      		 0.031
      (0%)      		 0.332
      (2%)      		 0.133
      (1%)
      Omega 3 to Omega 6 Ratio 5.41
      		1.3
      		1.33
      Omega 6 to Omega 3 Ratio 0.18
      		0.77
      		0.75
      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
      		0.008
      		0.004
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.011
      		0.008
      		0.004
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.059
      		0.181
      		0.074
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.005
      		0.008
      		0.004
      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) 0.005
      		0
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.005
      		0.118
      		0.048
      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) 0.031
      		0.332
      		0.133
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.166
      		0.43
      		0.177
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0.004
      		0.004
      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) 180 130 190
      Essential  
      Histidine (mg)
      (%RDI)      		 119
      (17%)      		 224
      (32%)      		 76
      (11%)
      Isoleucine (mg)
      (%RDI)      		 274
      (20%)      		 229
      (16%)      		 163
      (12%)
      Leucine (mg)
      (%RDI)      		 416
      (15%)      		 267
      (10%)      		 247
      (9%)
      Lysine (mg)
      (%RDI)      		 328
      (16%)      		 229
      (11%)      		 192
      (9%)
      Methionine (mg)
      (%RDI)      		 99
      (14%)      		 38
      (5%)      		 53
      (7%)
      Phenylalanine (mg)
      (%RDI)      		 241
      (28%)      		 195
      (22%)      		 143
      (16%)
      Threonine (mg)
      (%RDI)      		 229
      (22%)      		 170
      (16%)      		 141
      (13%)
      Tryptophan (mg)
      (%RDI)      		 72
      (26%)      		 46
      (16%)      		 51
      (18%)
      Valine (mg)
      (%RDI)      		 302
      (17%)      		 208
      (11%)      		 198
      (11%)
      Conditional  
      Arginine (mg) 302
      		212
      		205
      Cystine (mg)
      (%RDI)      		 63
      (22%)      		 51
      (18%)      		 42
      (15%)
      Glycine (mg) 252
      		183
      		154
      Proline (mg) 209
      		226
      		171
      Tyrosine (mg)
      (%RDI)      		 203
      (23%)      		 135
      (15%)      		 106
      (12%)
      Non-Essential  
      Alanine (mg) 265
      		192
      		171
      Aspartic acid (mg) 450
      		342
      		306
      Betaine (mg) 160
      		0.39
      		0.38
      Glutamic acid (mg) 643
      		432
      		334
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 193
      		161
      		127
      Data Source
      Cooked Spinach (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Kale, cooked, boiled, drained, with salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Collards (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.