Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Cooked Zucchini (Boiled, Drained)
      ×
      Raw Kale
      ×
      Almonds
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 1% DV 27 calories
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
      • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 1% DV 0.65g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
      • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 2% DV 4.8g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
      • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 4% DV 2.1g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
      • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 0% DV 0mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
      • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 1% DV 0.13g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
      • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 6% DV 1.8g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
      • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 6% DV 3.1g
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
      • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 4% DV 0.67mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
      • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 2% DV 32.4mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
      • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Zucchini (Boiled, Drained) 1 cup, sliced (x1) 10% DV 475.2mg
      • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
      • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
      Comparison Table

      Table Legend

      1. Cooked Zucchini (Boiled, Drained)
      2. Raw Kale
      3. Almonds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 180 16 28
      Calories
      (%DV)      		 27
      (1%)      		 6
      (0%)      		 164
      (8%)
      Fat (g)
      (%DV)      		 0.65
      (1%)      		 0.24
      (0%)      		 14.2
      (18%)
      Protein (g)
      (%DV)      		 2.1
      (4%)      		 0.47
      (1%)      		 6
      (12%)
      Carbohydrate (g)
      (%DV)      		 4.8
      (2%)      		 0.71
      (0%)      		 6.1
      (2%)
      Sugars (g)
      (%DV)      		 3.1
      (6%)      		 0.16
      (0%)      		 1.2
      (2%)
      Fiber (g)
      (%DV)      		 1.8
      (6%)      		 0.66
      (2%)      		 3.6
      (13%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.13
      (1%)      		 0.03
      (0%)      		 1.1
      (5%)
      Net-Carbs (g) 3
      		0.05
      		2.6
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 180 16 28
      Calcium (mg)
      (%DV)      		 32.4
      (2%)      		 40.6
      (3%)      		 76.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 0.67
      (4%)      		 0.26
      (1%)      		 1.1
      (6%)
      Potassium, K (mg)
      (%DV)      		 475.2
      (10%)      		 55.7
      (1%)      		 208.2
      (4%)
      Magnesium (mg)
      (%DV)      		 34.2
      (8%)      		 5.3
      (1%)      		 76.7
      (18%)
      Phosphorus, P (mg)
      (%DV)      		 66.6
      (5%)      		 8.8
      (1%)      		 136.6
      (11%)
      Sodium (mg)
      (%DV)      		 5.4
      (0%)      		 8.5
      (0%)      		 0.28
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.59
      (5%)      		 0.06
      (1%)      		 0.89
      (8%)
      Copper, Cu (mg)
      (%DV)      		 0.09
      (10%)      		 0.01
      (1%)      		 0.29
      (33%)
      Manganese (mg)
      (%DV)      		 0.31
      (14%)      		 0.15
      (6%)      		 0.62
      (27%)
      Selenium, Se (mcg)
      (%DV)      		 0.36
      (1%)      		 0.14
      (0%)      		 1.2
      (2%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 180 16 28
      Vitamin A, RAE (mcg)
      (%DV)      		 100.8
      (11%)      		 38.6
      (4%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 23.2
      (26%)      		 14.9
      (17%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.06
      (5%)      		 0.02
      (2%)      		 0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.04
      (3%)      		 0.06
      (4%)      		 0.32
      (25%)
      Niacin (B3) (mg)
      (%DV)      		 0.92
      (6%)      		 0.19
      (1%)      		 1
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.52
      (10%)      		 0.06
      (1%)      		 0.13
      (3%)
      Vitamin B6 (mg)
      (%DV)      		 0.14
      (8%)      		 0.02
      (1%)      		 0.04
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 50.4
      (13%)      		 9.9
      (2%)      		 12.5
      (3%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 50.4
      (13%)      		 9.9
      (2%)      		 12.5
      (3%)
      Folate DFE (mcg)
      (%)      		 50.4
      (13%)      		 9.9
      (2%)      		 12.5
      (3%)
      Choline (mg)
      (%DV)      		 16.9
      (3%)      		 0.08
      (0%)      		 14.8
      (3%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 1206
      (11%)      		 459.7
      (4%)      		 0.28
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 4.3
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 2010.6 769.9 0.57
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 2070
      		1001.8
      		0.28
      Vitamin E (mg)
      (%DV)      		 0.22
      (1%)      		 0.11
      (1%)      		 7.3
      (49%)
      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)      		 7.6
      (6%)      		 62.3
      (52%)      		 0
      (0%)
      Vitamin K1 (mcg) --
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 180 16 28
      Water (g) 171.4
      		14.3
      		1.3
      Ash (g) 1
      		0.25
      		0.84
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -7.88
      		-1.29
      		0.6
        Carbohydrates
      Food # 1 2 3
      Weight (g) 180 16 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0.03
      		1.1
      Glucose (Dextrose) (g) --
      		0.06
      		0.05
      Fructose (g) --
      		0.07
      		0.03
      Lactose (g) --
      		0
      		0
      Maltose (g) --
      		0
      		0.01
      Galactose (g) --
      		0
      		0.02
      Starch (g) 0
      		--
      		0.2
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 180 16 28
      Monounsaturated Fats (g) 0.052
      		0.017
      		8.96
      Polyunsaturated Fats (g) 0.272
      		0.108
      		3.501
      Omega 3s (g)
      (%AI)      		 0.169
      (11%)      		 0.06
      (4%)      		 0.001
      (0%)
      Omega 6s (g)
      (%AI)      		 0.104
      (1%)      		 0.047
      (0%)      		 3.499
      (21%)
      Omega 3 to Omega 6 Ratio 1.62
      		1.3
      		0
      Omega 6 to Omega 3 Ratio 0.62
      		0.77
      		4107.33
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 0.001
      (0%)
      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) --
      		--
      		3.499
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		0.001
      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
      		0.001
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		0
      Myristic Acid (14:0) (g) 0
      		0.001
      		0.001
      Pentadecanoic Acid (15:0) (g) --
      		--
      		0
      Palmitic Acid (16:0) (g) 0.117
      		0.025
      		0.876
      Margaric Acid (17:0) (g) --
      		--
      		0.001
      Stearic Acid (18:0) (g) 0.013
      		0.001
      		0.2
      Arachidic Acid (20:0) (g) --
      		--
      		0.002
      Behenic Acid (22:0) (g) --
      		--
      		0
      Lignoceric Acid (24:0) (g) --
      		--
      		0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		0
      Pentadecenoic Acid (15:1) (g) --
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0
      		0
      		0.068
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		0.064
      Heptadecenoic Acid (17:1) (g) --
      		--
      		0.004
      Oleic Acid (18:1) (g) 0.052
      		0.017
      		8.887
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		8.887
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		0.001
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.104
      		0.047
      		3.5
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		0.001
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.169
      		0.06
      		0.001
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		0.001
      t-Monoenoic Fats (g) --
      		--
      		0.003
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		0.003
      t-Oleic Acid (18:1 t) (g) --
      		--
      		0
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		0.001
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		0.001
      Campesterol (g) --
      		--
      		0.001
      Beta-sitosterol (g) --
      		--
      		0.037
      Amino Acids
      Food # 1 2 3
      Weight (g) 180 16 28
      Essential  
      Histidine (mg)
      (%RDI)      		 25
      (4%)      		 28
      (4%)      		 153
      (22%)
      Isoleucine (mg)
      (%RDI)      		 41
      (3%)      		 28
      (2%)      		 213
      (15%)
      Leucine (mg)
      (%RDI)      		 67
      (2%)      		 33
      (1%)      		 418
      (15%)
      Lysine (mg)
      (%RDI)      		 63
      (3%)      		 28
      (1%)      		 161
      (8%)
      Methionine (mg)
      (%RDI)      		 16
      (2%)      		 5
      (1%)      		 45
      (6%)
      Phenylalanine (mg)
      (%RDI)      		 40
      (5%)      		 24
      (3%)      		 321
      (37%)
      Threonine (mg)
      (%RDI)      		 27
      (3%)      		 21
      (2%)      		 171
      (16%)
      Tryptophan (mg)
      (%RDI)      		 11
      (4%)      		 6
      (2%)      		 60
      (21%)
      Valine (mg)
      (%RDI)      		 52
      (3%)      		 25
      (1%)      		 243
      (13%)
      Conditional  
      Arginine (mg) 49
      		26
      		700
      Cystine (mg)
      (%RDI)      		 13
      (4%)      		 6
      (2%)      		 61
      (21%)
      Glycine (mg) 43
      		23
      		406
      Proline (mg) 36
      		28
      		275
      Tyrosine (mg)
      (%RDI)      		 31
      (3%)      		 16
      (2%)      		 128
      (15%)
      Non-Essential  
      Alanine (mg) 59
      		24
      		284
      Aspartic acid (mg) 140
      		42
      		749
      Betaine (mg) 0.54
      		0.05
      		0.14
      Glutamic acid (mg) 122
      		53
      		1763
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 47
      		20
      		259
      Data Source
      Cooked Zucchini (Boiled, Drained)
      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.
      Almonds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.