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Compare Blueberries vs Beets vs Broccoli vs Spinach Superfoods
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| General Info | ||||
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Standardized Size (all values listed in table are for 100g serving size)
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100 Grams | 100 Grams | 100 Grams | |
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Normal Serving Size
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1 Cup (148g) | 0.5 Cup Slices (85g) | 1 Stalk, Large (11"-12" Long) 280g | 1 Cup (180g) |
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Origin/Cultivated from
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America, Europe, Asia Africa | Europe | Italy, China, India, United States, Spain, France, Mexico, Poland, Pakistan, United Kingdom | Mediterranean |
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Family
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Ericaceae | Amaranthaceae | Brassicaceae | Amaranthaceae |
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Good for
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Prevent Colon Cancer, Good For Brain, Lower Cholesterol, Preventing Urinary Tract Infections, | 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 | Protects Your Cells, Cardiovascular Health, Vision, Reproductive, Skin And Bone Health, Asthma And Allergies | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function |
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Serving Forms
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Raw | Cooked, Boiled, Drained | Cooked, Boiled, Drained, Without Salt | Cooked, Boiled, Drained, Without Salt |
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Uses
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Culinary | Culinary, Medicinal | Culinary | Culinary |
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0Comments
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| Basic Nutrition Facts | ||||
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Calories
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57 kcal |
44 kcal |
35 kcal |
23 kcal |
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Energy
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240 KJ |
184 KJ |
146 KJ |
96 KJ |
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Total Carbohydrates
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14.49 g |
9.96 g |
7.18 g |
3.75 g |
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Total Fat (lipids)
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0.33 g |
0.18 g |
0.41 g |
0.26 g |
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Saturated Fat
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0.03 g |
0.03 g |
0.08 g |
0.04 g |
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Polyunsaturated Fat
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0.15 g |
0.06 g |
0.17 g |
0.11 g |
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Monounsaturated Fat
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0.05 g |
0.04 g |
0.04 g |
0.01 g |
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Dietary Fiber
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2.4 g |
2 g |
3.3 g |
2.4 g |
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Sugars
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9.96 g |
7.96 g |
1.39 g |
0.43 g |
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Protein
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0.74 g |
1.68 g |
2.38 g |
2.97 g |
| Carbohydrates | ||||
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Total Carbohydrates
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14.49 g |
9.96 g |
7.18 g |
3.75 g |
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Dietary Fiber
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2.4 g |
2 g |
3.3 g |
2.4 g |
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Sugars
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9.96 g |
7.96 g |
1.39 g |
0.43 g |
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Sucrose
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0.11 g |
0.08 g |
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Glucose dextrose
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4.88 g |
0.49 g |
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Fructose (dextrose)
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4.97 g |
0.74 g |
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Starch
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0.03 g |
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| Minerals | ||||
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Calcium (Ca)
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6 mg |
16 mg |
40 mg |
136 mg |
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Iron (Fe)
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0.28 mg |
0.79 mg |
0.67 mg |
3.57 mg |
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Magnesium (Mg)
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6 mg |
23 mg |
21 mg |
87 mg |
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Phosphorus (P)
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12 mg |
38 mg |
67 mg |
56 mg |
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Potassium (K)
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77 mg |
305 mg |
293 mg |
466 mg |
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Sodium (Na)
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1 mg |
77 mg |
41 mg |
70 mg |
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Copper (Cu)
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0.06 mg |
0.07 mg |
0.06 mg |
0.17 mg |
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Manganese (Mn)
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0.34 mg |
0.33 mg |
0.19 mg |
0.94 mg |
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Selenium (Se)
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0.1 µg |
0.7 µg |
1.6 µg |
2 µg |
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Fluoride (F)
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4 µg |
37.8 µg |
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| Vitamins | ||||
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Vitamin A (IU)
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54 IU |
35 IU |
1548 IU |
10,481 IU |
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Vitamin A, RAE
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3 mcg_RAE |
2 mcg_RAE |
77 mcg_RAE |
524 mcg_RAE |
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Beta Carotene
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32 µg |
21 µg |
929 µg |
6,288 µg |
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Lutein + zeaxanthin
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80 µg |
1080 µg |
11,308 µg |
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Vitamin C (total ascorbic acid)
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9.7 mg |
3.6 mg |
64.9 mg |
9.8 mg |
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Vitamin E (alpha-tocopherol)
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0.57 mg |
0.04 mg |
1.45 mg |
2 mg |
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Beta Tocopherol
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0.01 mg |
0.01 mg |
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Gamma Tocopherol
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0.36 mg |
0.25 mg |
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Delta Tocopherol
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0.03 mg |
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Vitamin K (phylloquinone)
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19.3 µg |
0.2 µg |
141.1 µg |
493.6 µg |
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Thiamin
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0.04 mg |
0.03 mg |
0.06 mg |
0.09 mg |
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Riboflavin (Vitamin B2)
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0.04 mg |
0.04 mg |
0.12 mg |
0.24 mg |
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Niacin
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0.42 mg |
0.33 mg |
0.55 mg |
0.49 mg |
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Vitamin B-6
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0.05 mg |
0.07 mg |
0.2 mg |
0.24 mg |
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Total Folate
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6 µg |
80 µg |
108 µg |
146 µg |
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Folate, food
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6 µg |
80 µg |
108 µg |
146 µg |
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Folate, DFE
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6 mcg_DFE |
80 mcg_DFE |
108 mcg_DFE |
146 mcg_DFE |
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Pantothenic acid
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0.12 mg |
0.14 mg |
0.62 mg |
0.14 mg |
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Total Choline
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6 mg |
6.3 mg |
40.1 mg |
19.7 mg |
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Betaine
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0.2 mg |
0.1 mg |
89 mg |
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| Fats and Fatty Acids | ||||
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Total Fat (lipids)
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0.33 g |
0.18 g |
0.41 g |
0.26 g |
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14:00 (myristic acid)
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0.01 g |
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16:00 (palmitic acid)
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0.02 g |
0.03 g |
0.06 g |
0.03 g |
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18:00 (stearic acid)
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0.01 g |
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18:3 undifferentiated (linolenic acid)
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0.06 g |
0.12 g |
0.09 g |
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16:1 undifferentiated (palmitoleic acid)
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0.01 g |
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Saturated Fat
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0.03 g |
0.03 g |
0.08 g |
0.04 g |
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18:1 undifferentiated (oleic acid)
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0.05 g |
0.04 g |
0.03 g |
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Polyunsaturated Fat
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0.15 g |
0.06 g |
0.17 g |
0.11 g |
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18:2 undifferentiated (linoleic acid)
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0.09 g |
0.06 g |
0.05 g |
0.02 g |
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Monounsaturated Fat
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0.05 g |
0.04 g |
0.04 g |
0.01 g |
| Amino Acids | ||||
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Protein
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0.74 g |
1.68 g |
2.38 g |
2.97 g |
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Tryptophan
|
0.02 g |
0.03 g |
0.04 g |
|
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Threonine
|
0.02 g |
0.05 g |
0.1 g |
0.13 g |
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Isoleucine
|
0.02 g |
0.05 g |
0.09 g |
0.15 g |
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Leucine
|
0.04 g |
0.07 g |
0.15 g |
0.23 g |
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Lysine
|
0.01 g |
0.06 g |
0.16 g |
0.18 g |
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Methionine
|
0.01 g |
0.02 g |
0.04 g |
0.05 g |
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Phenylalanine
|
0.03 g |
0.05 g |
0.12 g |
0.13 g |
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Tyrosine
|
0.01 g |
0.04 g |
0.06 g |
0.11 g |
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Valine
|
0.03 g |
0.06 g |
0.14 g |
0.17 g |
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Arginine
|
0.04 g |
0.04 g |
0.2 g |
0.17 g |
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Histidine
|
0.01 g |
0.02 g |
0.06 g |
0.07 g |
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Alanine
|
0.03 g |
0.06 g |
0.11 g |
0.15 g |
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Aspartic acid
|
0.06 g |
0.12 g |
0.33 g |
0.25 g |
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Glutamic acid
|
0.09 g |
0.45 g |
0.55 g |
0.36 g |
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Glycine
|
0.03 g |
0.03 g |
0.1 g |
0.14 g |
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Proline
|
0.03 g |
0.04 g |
0.11 g |
0.12 g |
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Serine
|
0.02 g |
0.06 g |
0.13 g |
0.11 g |
| Other | ||||
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Water
|
84.21 g |
87.06 g |
89.25 g |
91.21 g |
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Ash
|
0.24 g |
1.12 g |
0.77 g |
1.81 g |
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