Home > Superfoods > Comparisons
Compare Apples vs Almonds vs Spinach Superfoods
Add another Item to this comparison Add Item |
 |
 |
 |
| General Info | |||
|
Standardized Size (all values listed in table are for 100g serving size)
|
100 Grams | 100 Grams | 100 Grams |
|
Normal Serving Size
|
1 Cup, Quartered Or Chopped (125g) | 1 Cup (143g) | 1 Cup (180g) |
|
Origin/Cultivated from
|
China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina | United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece | Mediterranean |
|
Family
|
Rosaceae | Rosaceae | Amaranthaceae |
|
Good for
|
Bone Protection, Asthma, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Breast Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes, Weight Loss | Good For Brain, Regulates Cholesterol, Good For Heart, Skin, Regulates Blood Pressure, Preventing Of Cancer, Protection Against Diabetes, Good In Pregnancy, Weight Loss, Prevention Of Constipation, Boosts Energy, Alzheimer's Disease | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function |
|
Serving Forms
|
Raw | Whole | Cooked, Boiled, Drained, Without Salt |
|
Uses
|
Culinary | Culinary | Culinary |
|
0Comments
|
|||
| Basic Nutrition Facts | |||
|
Calories
|
52 kcal |
575 kcal |
23 kcal |
|
Energy
|
218 KJ |
2,408 KJ |
96 KJ |
|
Total Carbohydrates
|
13.81 g |
21.67 g |
3.75 g |
|
Total Fat (lipids)
|
0.17 g |
49.42 g |
0.26 g |
|
Saturated Fat
|
0.03 g |
3.73 g |
0.04 g |
|
Polyunsaturated Fat
|
0.05 g |
12.07 g |
0.11 g |
|
Monounsaturated Fat
|
0.01 g |
30.89 g |
0.01 g |
|
Dietary Fiber
|
2.4 g |
12.2 g |
2.4 g |
|
Sugars
|
10.39 g |
3.89 g |
0.43 g |
|
Protein
|
0.26 g |
21.22 g |
2.97 g |
| Carbohydrates | |||
|
Total Carbohydrates
|
13.81 g |
21.67 g |
3.75 g |
|
Dietary Fiber
|
2.4 g |
12.2 g |
2.4 g |
|
Sugars
|
10.39 g |
3.89 g |
0.43 g |
|
Sucrose
|
2 g |
3.6 g |
|
|
Glucose dextrose
|
2.43 g |
0.12 g |
|
|
Fructose (dextrose)
|
5.9 g |
0.09 g |
|
|
Maltose
|
0.04 g |
||
|
Galactose
|
0.05 g |
||
|
Starch
|
0.05 g |
0.74 g |
|
| Minerals | |||
|
Calcium (Ca)
|
6 mg |
264 mg |
136 mg |
|
Iron (Fe)
|
0.12 mg |
3.72 mg |
3.57 mg |
|
Magnesium (Mg)
|
5 mg |
268 mg |
87 mg |
|
Phosphorus (P)
|
11 mg |
484 mg |
56 mg |
|
Potassium (K)
|
107 mg |
705 mg |
466 mg |
|
Sodium (Na)
|
1 mg |
1 mg |
70 mg |
|
Copper (Cu)
|
0.03 mg |
1 mg |
0.17 mg |
|
Manganese (Mn)
|
0.04 mg |
2.29 mg |
0.94 mg |
|
Selenium (Se)
|
2.5 µg |
2 µg |
|
|
Fluoride (F)
|
3.3 µg |
37.8 µg |
|
| Vitamins | |||
|
Vitamin A (IU)
|
54 IU |
1 IU |
10,481 IU |
|
Vitamin A, RAE
|
3 mcg_RAE |
524 mcg_RAE |
|
|
Beta Carotene
|
27 µg |
1 µg |
6,288 µg |
|
Beta Cryptoxanthin
|
11 µg |
||
|
Lutein + zeaxanthin
|
29 µg |
1 µg |
11,308 µg |
|
Vitamin C (total ascorbic acid)
|
4.6 mg |
9.8 mg |
|
|
Vitamin E (alpha-tocopherol)
|
0.18 mg |
26.22 mg |
2 mg |
|
Beta Tocopherol
|
0.29 mg |
||
|
Gamma Tocopherol
|
0.65 mg |
||
|
Delta Tocopherol
|
0.05 mg |
||
|
Vitamin K (phylloquinone)
|
2 µg |
493.6 µg |
|
|
Thiamin
|
0.02 mg |
0.21 mg |
0.09 mg |
|
Riboflavin (Vitamin B2)
|
0.03 mg |
1.01 mg |
0.24 mg |
|
Niacin
|
0.09 mg |
3 mg |
0.49 mg |
|
Vitamin B-6
|
0.04 mg |
0.14 mg |
0.24 mg |
|
Total Folate
|
3 µg |
50 µg |
146 µg |
|
Folate, food
|
3 µg |
50 µg |
146 µg |
|
Folate, DFE
|
3 mcg_DFE |
50 mcg_DFE |
146 mcg_DFE |
|
Pantothenic acid
|
0.06 mg |
0.47 mg |
0.14 mg |
|
Total Choline
|
3.4 mg |
52.1 mg |
19.7 mg |
|
Betaine
|
0.1 mg |
1 mg |
89 mg |
| Fats and Fatty Acids | |||
|
Total Fat (lipids)
|
0.17 g |
49.42 g |
0.26 g |
|
14:00 (myristic acid)
|
0.01 g |
0.01 g |
|
|
16:00 (palmitic acid)
|
0.02 g |
3.04 g |
0.03 g |
|
18:00 (stearic acid)
|
0.66 g |
||
|
18:3 undifferentiated (linolenic acid)
|
0.01 g |
0.01 g |
0.09 g |
|
16:1 undifferentiated (palmitoleic acid)
|
0.24 g |
||
|
Saturated Fat
|
0.03 g |
3.73 g |
0.04 g |
|
18:1 undifferentiated (oleic acid)
|
0.01 g |
30.61 g |
|
|
20:01
|
0.01 g |
||
|
Polyunsaturated Fat
|
0.05 g |
12.07 g |
0.11 g |
|
18:2 undifferentiated (linoleic acid)
|
0.04 g |
12.06 g |
0.02 g |
|
18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
|
0.01 g |
||
|
Monounsaturated Fat
|
0.01 g |
30.89 g |
0.01 g |
|
17:00 (margaric acid)
|
0.01 g |
||
|
20.00" (arachidic acid)
|
0.01 g |
||
|
16:1 c
|
0.23 g |
||
|
16:1 t
|
0.01 g |
||
|
17:01
|
0.03 g |
||
|
18:1 c
|
30.61 g |
||
|
18:2 n-6 c,c
|
12.06 g |
||
|
total trans fatty acids
|
0.02 g |
||
|
total trans-monoenoic fatty acids
|
0.01 g |
||
|
Stigmasterol
|
4 mg |
||
|
Campesterol
|
5 mg |
||
|
Beta-sitosterol
|
132 mg |
||
|
Phytosterols
|
12 mg |
||
| Amino Acids | |||
|
Protein
|
0.26 g |
21.22 g |
2.97 g |
|
Tryptophan
|
0.21 g |
0.04 g |
|
|
Threonine
|
0.01 g |
0.6 g |
0.13 g |
|
Isoleucine
|
0.01 g |
0.7 g |
0.15 g |
|
Leucine
|
0.01 g |
1.49 g |
0.23 g |
|
Lysine
|
0.01 g |
0.58 g |
0.18 g |
|
Methionine
|
0.15 g |
0.05 g |
|
|
Phenylalanine
|
0.01 g |
1.12 g |
0.13 g |
|
Tyrosine
|
0.45 g |
0.11 g |
|
|
Valine
|
0.01 g |
0.82 g |
0.17 g |
|
Arginine
|
0.01 g |
2 g |
0.17 g |
|
Histidine
|
0.56 g |
0.07 g |
|
|
Alanine
|
0.01 g |
1.03 g |
0.15 g |
|
Aspartic acid
|
0.07 g |
2.91 g |
0.25 g |
|
Glutamic acid
|
0.03 g |
6.81 g |
0.36 g |
|
Glycine
|
0.01 g |
1.47 g |
0.14 g |
|
Proline
|
0.01 g |
1.03 g |
0.12 g |
|
Serine
|
0.01 g |
0.95 g |
0.11 g |
| Other | |||
|
Water
|
85.56 g |
4.7 g |
91.21 g |
|
Ash
|
0.19 g |
3 g |
1.81 g |
Add Comment about "
Add general comment
cancel