Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Raw Kale
      ×
      Scotch Kale
      ×
      Turtle, green, raw
      ×
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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
      • Scotch Kale 1 cup, chopped (x1) 1% DV 28 calories
      • Turtle, green, raw 3 oz (x1) 4% DV 76 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
      • Scotch Kale 1 cup, chopped (x1) 1% DV 0.4g
      • Turtle, green, raw 3 oz (x1) 1% DV 0.43g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
      • Scotch Kale 1 cup, chopped (x1) 2% DV 5.6g
      • Turtle, green, raw 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
      • Scotch Kale 1 cup, chopped (x1) 4% DV 1.9g
      • Turtle, green, raw 3 oz (x1) 34% DV 16.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
      • Scotch Kale 1 cup, chopped (x1) 0% DV 0mg
      • Turtle, green, raw 3 oz (x1) 14% DV 42.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
      • Scotch Kale 1 cup, chopped (x1) 0% DV 0.05g
      • Turtle, green, raw 3 oz (x1) 1% DV 0.11g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
      • Scotch Kale 1 cup, chopped (x1) 4% DV 1.1g
      • Turtle, green, raw 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
      • Scotch Kale 1 cup, chopped (x1) --% DV --g
      • Turtle, green, raw 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
      • Scotch Kale 1 cup, chopped (x1) 11% DV 2mg
      • Turtle, green, raw 3 oz (x1) 7% DV 1.2mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
      • Scotch Kale 1 cup, chopped (x1) 11% DV 137.4mg
      • Turtle, green, raw 3 oz (x1) 8% DV 100.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
      • Scotch Kale 1 cup, chopped (x1) 6% DV 301.5mg
      • Turtle, green, raw 3 oz (x1) 4% DV 195.5mg
      Comparison Table

      Table Legend

      1. Raw Kale
      2. Scotch Kale
      3. Turtle, green, raw
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 16 67 85
      Calories
      (%DV)      		 6
      (0%)      		 28
      (1%)      		 76
      (4%)
      Fat (g)
      (%DV)      		 0.24
      (0%)      		 0.4
      (1%)      		 0.43
      (1%)
      Protein (g)
      (%DV)      		 0.47
      (1%)      		 1.9
      (4%)      		 16.8
      (34%)
      Carbohydrate (g)
      (%DV)      		 0.71
      (0%)      		 5.6
      (2%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0.16
      (0%)      		 --
      (--%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0.66
      (2%)      		 1.1
      (4%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 42.5
      (14%)
      Saturated Fats (g)
      (%DV)      		 0.03
      (0%)      		 0.05
      (0%)      		 0.11
      (1%)
      Net-Carbs (g) 0.05
      		4.4
      		0
      Trans Fatty Acids (g) 0
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 16 67 85
      Calcium (mg)
      (%DV)      		 40.6
      (3%)      		 137.4
      (11%)      		 100.3
      (8%)
      Iron, Fe (mg)
      (%DV)      		 0.26
      (1%)      		 2
      (11%)      		 1.2
      (7%)
      Potassium, K (mg)
      (%DV)      		 55.7
      (1%)      		 301.5
      (6%)      		 195.5
      (4%)
      Magnesium (mg)
      (%DV)      		 5.3
      (1%)      		 59
      (14%)      		 17
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 8.8
      (1%)      		 41.5
      (3%)      		 153
      (12%)
      Sodium (mg)
      (%DV)      		 8.5
      (0%)      		 46.9
      (2%)      		 57.8
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 0.06
      (1%)      		 0.25
      (2%)      		 0.85
      (8%)
      Copper, Cu (mg)
      (%DV)      		 0.01
      (1%)      		 0.16
      (18%)      		 0.21
      (24%)
      Manganese (mg)
      (%DV)      		 0.15
      (6%)      		 0.43
      (19%)      		 --
      (--%)
      Selenium, Se (mcg)
      (%DV)      		 0.14
      (0%)      		 0.6
      (1%)      		 14.3
      (26%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 16 67 85
      Vitamin A, RAE (mcg)
      (%DV)      		 38.6
      (4%)      		 103.9
      (12%)      		 25.5
      (3%)
      Vitamin C (mg)
      (%DV)      		 14.9
      (17%)      		 87.1
      (97%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.02
      (2%)      		 0.05
      (4%)      		 0.1
      (9%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.06
      (4%)      		 0.04
      (3%)      		 0.13
      (10%)
      Niacin (B3) (mg)
      (%DV)      		 0.19
      (1%)      		 0.87
      (5%)      		 0.94
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.06
      (1%)      		 0.05
      (1%)      		 --
      (--%)
      Vitamin B6 (mg)
      (%DV)      		 0.02
      (1%)      		 0.15
      (9%)      		 0.1
      (6%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 9.9
      (2%)      		 18.8
      (5%)      		 12.8
      (3%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 9.9
      (2%)      		 18.8
      (5%)      		 12.8
      (3%)
      Folate DFE (mcg)
      (%)      		 9.9
      (2%)      		 18.8
      (5%)      		 12.8
      (3%)
      Choline (mg)
      (%DV)      		 0.08
      (0%)      		 --
      (--%)      		 55.3
      (10%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.85
      (35%)
      Retinol (mcg) 0
      		0
      		25.5
      Carotene, beta (mcg)
      (%RDA)      		 459.7
      (4%)      		 --
      (--%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 4.3
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 769.9 2077 85
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 1001.8
      		--
      		0
      Vitamin E (mg)
      (%DV)      		 0.11
      (1%)      		 --
      (--%)      		 0.43
      (3%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		0
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 62.3
      (52%)      		 --
      (--%)      		 0.09
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 16 67 85
      Water (g) 14.3
      		58.3
      		66.7
      Ash (g) 0.25
      		0.86
      		1
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score -1.29
      		-7.24
      		8.03
        Carbohydrates
      Food # 1 2 3
      Weight (g) 16 67 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.03
      		--
      		--
      Glucose (Dextrose) (g) 0.06
      		--
      		--
      Fructose (g) 0.07
      		--
      		--
      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) 16 67 85
      Monounsaturated Fats (g) 0.017
      		0.03
      		0.075
      Polyunsaturated Fats (g) 0.108
      		0.194
      		0.145
      Omega 3s (g)
      (%AI)      		 0.06
      (4%)      		 0.103
      (6%)      		 0.014
      (1%)
      Omega 6s (g)
      (%AI)      		 0.047
      (0%)      		 0.079
      (0%)      		 0.028
      (0%)
      Omega 3 to Omega 6 Ratio 1.3
      		1.31
      		0.52
      Omega 6 to Omega 3 Ratio 0.77
      		0.77
      		1.94
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		--
      		0.02
      Docosapentaenoic Acid (DPA) (g) 0
      		--
      		0.01
      Docosahexaenoic Acid (DHA) (g) 0
      		--
      		0.028
      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
      Caproic (6:0) (g) 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
      		1.34
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.001
      		2.01
      		0.002
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.025
      		0.044
      		0.077
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.001
      		0.002
      		0.03
      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
      		0.67
      		0.013
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.017
      		0.028
      		0.062
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		--
      		0
      Docosenoic Acid (22:1) (g) 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
      		0.079
      		0.028
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.06
      		0.103
      		0.014
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0.67
      		0.044
      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) 16 67 85
      Essential  
      Histidine (mg)
      (%RDI)      		 28
      (4%)      		 39530
      (5647%)      		 --
      (--%)
      Isoleucine (mg)
      (%RDI)      		 28
      (2%)      		 113
      (8%)      		 --
      (--%)
      Leucine (mg)
      (%RDI)      		 33
      (1%)      		 131
      (5%)      		 --
      (--%)
      Lysine (mg)
      (%RDI)      		 28
      (1%)      		 113
      (5%)      		 --
      (--%)
      Methionine (mg)
      (%RDI)      		 5
      (1%)      		 18090
      (2485%)      		 --
      (--%)
      Phenylalanine (mg)
      (%RDI)      		 24
      (3%)      		 96
      (11%)      		 --
      (--%)
      Threonine (mg)
      (%RDI)      		 21
      (2%)      		 84
      (8%)      		 --
      (--%)
      Tryptophan (mg)
      (%RDI)      		 6
      (2%)      		 22780
      (8136%)      		 --
      (--%)
      Valine (mg)
      (%RDI)      		 25
      (1%)      		 103
      (6%)      		 --
      (--%)
      Conditional  
      Arginine (mg) 26
      		105
      		--
      Cystine (mg)
      (%RDI)      		 6
      (2%)      		 24790
      (8638%)      		 --
      (--%)
      Glycine (mg) 23
      		90
      		--
      Proline (mg) 28
      		111
      		--
      Tyrosine (mg)
      (%RDI)      		 16
      (2%)      		 66330
      (7581%)      		 --
      (--%)
      Non-Essential  
      Alanine (mg) 24
      		94
      		--
      Aspartic acid (mg) 42
      		168
      		--
      Betaine (mg) 0.05
      		--
      		--
      Glutamic acid (mg) 53
      		213
      		--
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 20
      		79
      		--
      Data Source
      Raw Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Scotch Kale
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Turtle, green, raw
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.