Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Raw Swiss Chard
      ×
      Raw Kale
      ×
      Eggs (Raw)
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 0% DV 7 calories
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
      • Eggs (Raw) 1 large (x1) 4% DV 72 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 0% DV 0.07g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
      • Eggs (Raw) 1 large (x1) 6% DV 4.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 0% DV 1.3g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
      • Eggs (Raw) 1 large (x1) 0% DV 0.36g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 1% DV 0.65g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
      • Eggs (Raw) 1 large (x1) 13% DV 6.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 0% DV 0mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
      • Eggs (Raw) 1 large (x1) 62% DV 186mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 0% DV 0.01g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
      • Eggs (Raw) 1 large (x1) 8% DV 1.6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 2% DV 0.58g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
      • Eggs (Raw) 1 large (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 1% DV 0.4g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
      • Eggs (Raw) 1 large (x1) 0% DV 0.19g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 4% DV 0.65mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
      • Eggs (Raw) 1 large (x1) 5% DV 0.88mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 1% DV 18.4mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
      • Eggs (Raw) 1 large (x1) 2% DV 28mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Swiss Chard 1 cup (x1) 3% DV 136.4mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
      • Eggs (Raw) 1 large (x1) 1% DV 69mg
      Comparison Table

      Table Legend

      1. Raw Swiss Chard
      2. Raw Kale
      3. Eggs (Raw)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 36 16 50
      Calories
      (%DV)
      7
      (0%)
      6
      (0%)
      72
      (4%)
      Fat (g)
      (%DV)
      0.07
      (0%)
      0.24
      (0%)
      4.8
      (6%)
      Protein (g)
      (%DV)
      0.65
      (1%)
      0.47
      (1%)
      6.3
      (13%)
      Carbohydrate (g)
      (%DV)
      1.3
      (0%)
      0.71
      (0%)
      0.36
      (0%)
      Sugars (g)
      (%DV)
      0.4
      (1%)
      0.16
      (0%)
      0.19
      (0%)
      Fiber (g)
      (%DV)
      0.58
      (2%)
      0.66
      (2%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      186
      (62%)
      Saturated Fats (g)
      (%DV)
      0.01
      (0%)
      0.03
      (0%)
      1.6
      (8%)
      Net-Carbs (g) 0.77
      0.05
      0.36
      Trans Fatty Acids (g) 0
      0
      0.02
        Minerals
      Food # 1 2 3
      Weight (g) 36 16 50
      Calcium (mg)
      (%DV)
      18.4
      (1%)
      40.6
      (3%)
      28
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.65
      (4%)
      0.26
      (1%)
      0.88
      (5%)
      Potassium, K (mg)
      (%DV)
      136.4
      (3%)
      55.7
      (1%)
      69
      (1%)
      Magnesium (mg)
      (%DV)
      29.2
      (7%)
      5.3
      (1%)
      6
      (1%)
      Phosphorus, P (mg)
      (%DV)
      16.6
      (1%)
      8.8
      (1%)
      99
      (8%)
      Sodium (mg)
      (%DV)
      76.7
      (3%)
      8.5
      (0%)
      71
      (3%)
      Zinc, Zn (mg)
      (%DV)
      0.13
      (1%)
      0.06
      (1%)
      0.65
      (6%)
      Copper, Cu (mg)
      (%DV)
      0.06
      (7%)
      0.01
      (1%)
      0.04
      (4%)
      Manganese (mg)
      (%DV)
      0.13
      (6%)
      0.15
      (6%)
      0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)
      0.32
      (1%)
      0.14
      (0%)
      15.4
      (28%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      0.55
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 36 16 50
      Vitamin A, RAE (mcg)
      (%DV)
      110.2
      (12%)
      38.6
      (4%)
      80
      (9%)
      Vitamin C (mg)
      (%DV)
      10.8
      (12%)
      14.9
      (17%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.01
      (1%)
      0.02
      (2%)
      0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.03
      (2%)
      0.06
      (4%)
      0.23
      (18%)
      Niacin (B3) (mg)
      (%DV)
      0.14
      (1%)
      0.19
      (1%)
      0.04
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.06
      (1%)
      0.06
      (1%)
      0.77
      (15%)
      Vitamin B6 (mg)
      (%DV)
      0.04
      (2%)
      0.02
      (1%)
      0.09
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      5
      (1%)
      9.9
      (2%)
      23.5
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      5
      (1%)
      9.9
      (2%)
      23.5
      (6%)
      Folate DFE (mcg)
      (%)
      5
      (1%)
      9.9
      (2%)
      23.5
      (6%)
      Choline (mg)
      (%DV)
      6.5
      (1%)
      0.08
      (0%)
      146.9
      (27%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0.45
      (19%)
      Retinol (mcg) 0
      0
      80
      Carotene, beta (mcg)
      (%RDA)
      1312.9
      (12%)
      459.7
      (4%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      16.2
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      4.3
      (0%)
      4.5
      (0%)
      Vitamin A, IU (IU) 2201.8 769.9 270
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 3960
      1001.8
      251.5
      Vitamin E (mg)
      (%DV)
      0.68
      (5%)
      0.11
      (1%)
      0.53
      (4%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      1
      (5%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      1
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      41
      (5%)
      Vitamin K (mcg)
      (%DV)
      298.8
      (249%)
      62.3
      (52%)
      0.15
      (0%)
      Vitamin K1 (mcg) --
      0
      0.05
      Menaquinone-4 (K2) (mcg) --
      0
      --
        Other
      Food # 1 2 3
      Weight (g) 36 16 50
      Water (g) 33.4
      14.3
      38.1
      Ash (g) 0.58
      0.25
      0.53
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -2.95
      -1.29
      4.76
        Carbohydrates
      Food # 1 2 3
      Weight (g) 36 16 50
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      0.03
      0
      Glucose (Dextrose) (g) --
      0.06
      0.19
      Fructose (g) --
      0.07
      0
      Lactose (g) --
      0
      0
      Maltose (g) --
      0
      0
      Galactose (g) --
      0
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 36 16 50
      Monounsaturated Fats (g) 0.014
      0.017
      1.829
      Polyunsaturated Fats (g) 0.025
      0.108
      0.956
      Omega 3s (g)
      (%AI)
      0.003
      (0%)
      0.06
      (4%)
      0.024
      (2%)
      Omega 6s (g)
      (%AI)
      0.023
      (0%)
      0.047
      (0%)
      0.792
      (5%)
      Omega 3 to Omega 6 Ratio 0.11
      1.3
      0.03
      Omega 6 to Omega 3 Ratio 9
      0.77
      32.98
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.018
      (1%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0.004
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0.029
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      0.001
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      0.766
      gamma-Linolenic Acid (GLA) (g) --
      --
      0.006
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0.009
      DHG-linolenic acid (DGLA) (g) --
      --
      0.011
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0.002
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0.002
      Capric Acid (10:0) (g) 0
      0
      0.003
      Lauric Acid (12:0) (g) 0
      0.001
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.001
      0.017
      Pentadecanoic Acid (15:0) (g) --
      --
      0.004
      Palmitic Acid (16:0) (g) 0.011
      0.025
      1.116
      Margaric Acid (17:0) (g) --
      --
      0.011
      Stearic Acid (18:0) (g) 0
      0.001
      0.406
      Arachidic Acid (20:0) (g) --
      --
      0.002
      Behenic Acid (22:0) (g) --
      --
      0.002
      Lignoceric Acid (24:0) (g) --
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.004
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0
      0
      0.101
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.099
      Heptadecenoic Acid (17:1) (g) --
      --
      0.006
      Oleic Acid (18:1) (g) 0.014
      0.017
      1.706
      c-Oleic Acid (18:1 cis) (g) --
      --
      1.694
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0.014
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.023
      0.047
      0.778
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0.006
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.003
      0.06
      0.024
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0.012
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0.094
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0.007
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      0.006
      t-Monoenoic Fats (g) --
      --
      0.013
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      0.002
      t-Oleic Acid (18:1 t) (g) --
      --
      0.012
      t-Docosenoic Acid (22:1 t) (g) --
      --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      0.006
      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) 36 16 50
      Essential  
      Histidine (mg)
      (%RDI)
      13
      (2%)
      28
      (4%)
      155
      (22%)
      Isoleucine (mg)
      (%RDI)
      53
      (4%)
      28
      (2%)
      336
      (24%)
      Leucine (mg)
      (%RDI)
      47
      (2%)
      33
      (1%)
      543
      (20%)
      Lysine (mg)
      (%RDI)
      36
      (2%)
      28
      (1%)
      456
      (22%)
      Methionine (mg)
      (%RDI)
      7
      (1%)
      5
      (1%)
      190
      (26%)
      Phenylalanine (mg)
      (%RDI)
      40
      (5%)
      24
      (3%)
      340
      (39%)
      Threonine (mg)
      (%RDI)
      30
      (3%)
      21
      (2%)
      278
      (26%)
      Tryptophan (mg)
      (%RDI)
      6
      (2%)
      6
      (2%)
      84
      (30%)
      Valine (mg)
      (%RDI)
      40
      (2%)
      25
      (1%)
      429
      (24%)
      Conditional  
      Arginine (mg) 42
      26
      410
      Cystine (mg)
      (%RDI)
      --
      (--%)
      6
      (2%)
      136
      (47%)
      Glycine (mg) --
      23
      216
      Proline (mg) --
      28
      256
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      16
      (2%)
      250
      (29%)
      Non-Essential  
      Alanine (mg) --
      24
      368
      Aspartic acid (mg) --
      42
      665
      Betaine (mg) 0.11
      0.05
      0.15
      Glutamic acid (mg) --
      53
      837
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) --
      20
      486
      Data Source
      Raw Swiss Chard
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Raw Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Eggs (Raw)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.