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Compare Beets vs Spinach vs Tomatoes vs Onions vs Coconut Oil Superfoods

Overview:

 
 
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General Info
 
Standardized Size (all values listed in table are for 100g serving size)
100 Grams 100 Grams 100 Grams 100 Grams 100 Grams
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Normal Serving Size
0.5 Cup Slices (85g) 1 Cup (180g) 1 Cup (240g) 1 Cup, Chopped (160g) 1 Cup (218g)
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Origin/Cultivated from
Europe Mediterranean South America China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands Southeast Asia
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Family
Amaranthaceae Amaranthaceae Solanaceae Amaryllidaceae Arecaceae
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Good for
Good For Heart, Avoids Birth Defects, Prevent Certain Cancers, Good For Liver, Prevent Respiratory Problems, Boosts Energy, Prevent Cataract, Capillary Fragility, Macular Degeneration, Stroke, Cure Fever And Constipation Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function Ward Against Prostate Cancer, Breast Cancer, Stomach Cancer, Age-related Macular Degeneration, Protect Itself Against Uv Rays And Skin Care Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections Hair Care, Skin Care, Heart Diseases, Weight Loss, Digestion, Digestion, Healing And Infections, Liver, Kidney, Pancreatitis, Stress Relief, Diabetes, Bones, Dental Care, Hiv And Cancer
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Serving Forms
Cooked, Boiled, Drained Cooked, Boiled, Drained, Without Salt Red, Ripe, Cooked Raw Liquid
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Uses
Culinary, Medicinal Culinary Culinary Culinary, Medicinal Culinary, Medicinal
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Basic Nutrition Facts
 
Calories
44 kcal
23 kcal
18 kcal
40 kcal
862 kcal
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Energy
184 KJ
96 KJ
73 KJ
166 KJ
3,607 KJ
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Total Carbohydrates
9.96 g
3.75 g
4.01 g
9.34 g
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Total Fat (lipids)
0.18 g
0.26 g
0.11 g
0.1 g
100 g
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Saturated Fat
0.03 g
0.04 g
0.01 g
0.04 g
86.5 g
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Polyunsaturated Fat
0.06 g
0.11 g
0.04 g
0.02 g
1.8 g
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Monounsaturated Fat
0.04 g
0.01 g
0.02 g
0.01 g
5.8 g
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Dietary Fiber
2 g
2.4 g
0.7 g
1.7 g
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Sugars
7.96 g
0.43 g
2.49 g
4.24 g
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Protein
1.68 g
2.97 g
0.95 g
1.1 g
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Carbohydrates
 
Total Carbohydrates
9.96 g
3.75 g
4.01 g
9.34 g
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Dietary Fiber
2 g
2.4 g
0.7 g
1.7 g
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Sugars
7.96 g
0.43 g
2.49 g
4.24 g
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Sucrose
0.99 g
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Glucose dextrose
1.18 g
2 g
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Fructose (dextrose)
1.31 g
1.29 g
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Minerals
 
Calcium (Ca)
16 mg
136 mg
11 mg
23 mg
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Iron (Fe)
0.79 mg
3.57 mg
0.68 mg
0.21 mg
0.04 mg
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Magnesium (Mg)
23 mg
87 mg
9 mg
10 mg
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Phosphorus (P)
38 mg
56 mg
28 mg
29 mg
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Potassium (K)
305 mg
466 mg
218 mg
146 mg
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Sodium (Na)
77 mg
70 mg
11 mg
4 mg
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Copper (Cu)
0.07 mg
0.17 mg
0.08 mg
0.04 mg
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Manganese (Mn)
0.33 mg
0.94 mg
0.1 mg
0.13 mg
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Selenium (Se)
0.7 µg
2 µg
1 µg
1 µg
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Fluoride (F)
37.8 µg
1.1 µg
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Vitamins
 
Vitamin A (IU)
35 IU
10,481 IU
489 IU
2 IU
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Vitamin A, RAE
2 mcg_RAE
524 mcg_RAE
24 mcg_RAE
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Beta Carotene
21 µg
6,288 µg
293 µg
1 µg
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Lycopene
3,041 µg
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Lutein + zeaxanthin
11,308 µg
94 µg
4 µg
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Vitamin C (total ascorbic acid)
3.6 mg
9.8 mg
22.8 mg
7.4 mg
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Vitamin E (alpha-tocopherol)
0.04 mg
2 mg
0.56 mg
0.02 mg
0.09 mg
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Beta Tocopherol
0.01 mg
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Gamma Tocopherol
0.21 mg
0.2 mg
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Delta Tocopherol
0.01 mg
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Vitamin K (phylloquinone)
0.2 µg
493.6 µg
3 µg
0.4 µg
1 µg
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Thiamin
0.03 mg
0.09 mg
0.04 mg
0.05 mg
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Riboflavin (Vitamin B2)
0.04 mg
0.24 mg
0.02 mg
0.03 mg
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Niacin
0.33 mg
0.49 mg
0.53 mg
0.12 mg
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Vitamin B-6
0.07 mg
0.24 mg
0.08 mg
0.12 mg
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Total Folate
80 µg
146 µg
13 µg
19 µg
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Folate, food
80 µg
146 µg
13 µg
19 µg
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Folate, DFE
80 mcg_DFE
146 mcg_DFE
13 mcg_DFE
19 mcg_DFE
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Pantothenic acid
0.14 mg
0.14 mg
0.13 mg
0.12 mg
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Total Choline
6.3 mg
19.7 mg
6.9 mg
6.1 mg
0.3 mg
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Betaine
89 mg
0.1 mg
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Fats and Fatty Acids
 
Total Fat (lipids)
0.18 g
0.26 g
0.11 g
0.1 g
100 g
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6:00 (caproic acid)
0.6 g
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8:00 (caprylic acid)
7.5 g
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10:00 (capric acid)
6 g
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12:00 (lauric acid)
44.6 g
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14:00 (myristic acid)
0.01 g
16.8 g
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16:00 (palmitic acid)
0.03 g
0.03 g
0.01 g
0.03 g
8.2 g
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18:00 (stearic acid)
3 g
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18:3 undifferentiated (linolenic acid)
0.09 g
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Saturated Fat
0.03 g
0.04 g
0.01 g
0.04 g
86.5 g
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18:1 undifferentiated (oleic acid)
0.04 g
0.02 g
0.01 g
5.8 g
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Polyunsaturated Fat
0.06 g
0.11 g
0.04 g
0.02 g
1.8 g
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18:2 undifferentiated (linoleic acid)
0.06 g
0.02 g
0.04 g
0.01 g
1.8 g
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Monounsaturated Fat
0.04 g
0.01 g
0.02 g
0.01 g
5.8 g
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Phytosterols
9 mg
15 mg
86 mg
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Amino Acids
 
Protein
1.68 g
2.97 g
0.95 g
1.1 g
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Tryptophan
0.02 g
0.04 g
0.01 g
0.01 g
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Threonine
0.05 g
0.13 g
0.03 g
0.02 g
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Isoleucine
0.05 g
0.15 g
0.03 g
0.01 g
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Leucine
0.07 g
0.23 g
0.04 g
0.03 g
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Lysine
0.06 g
0.18 g
0.04 g
0.04 g
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Methionine
0.02 g
0.05 g
0.01 g
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Phenylalanine
0.05 g
0.13 g
0.03 g
0.03 g
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Tyrosine
0.04 g
0.11 g
0.02 g
0.01 g
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Valine
0.06 g
0.17 g
0.03 g
0.02 g
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Arginine
0.04 g
0.17 g
0.03 g
0.1 g
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Histidine
0.02 g
0.07 g
0.02 g
0.01 g
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Alanine
0.06 g
0.15 g
0.03 g
0.02 g
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Aspartic acid
0.12 g
0.25 g
0.15 g
0.09 g
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Glutamic acid
0.45 g
0.36 g
0.39 g
0.26 g
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Glycine
0.03 g
0.14 g
0.03 g
0.03 g
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Proline
0.04 g
0.12 g
0.02 g
0.01 g
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Serine
0.06 g
0.11 g
0.03 g
0.02 g
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Other
 
Water
87.06 g
91.21 g
94.34 g
89.11 g
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Ash
1.12 g
1.81 g
0.6 g
0.35 g
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