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Compare Broccoli vs Spinach vs Tomatoes vs Onions 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 | 100 Grams |
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Normal Serving Size
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1 Stalk, Large (11"-12" Long) 280g | 1 Cup (180g) | 1 Cup (240g) | 1 Cup, Chopped (160g) |
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Origin/Cultivated from
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Italy, China, India, United States, Spain, France, Mexico, Poland, Pakistan, United Kingdom | Mediterranean | South America | China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands |
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Family
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Brassicaceae | Amaranthaceae | Solanaceae | Amaryllidaceae |
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Good for
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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 | 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 |
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Serving Forms
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Cooked, Boiled, Drained, Without Salt | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw |
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Uses
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Culinary | Culinary | Culinary | Culinary, Medicinal |
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0Comments
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| Basic Nutrition Facts | ||||
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Calories
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35 kcal |
23 kcal |
18 kcal |
40 kcal |
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Energy
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146 KJ |
96 KJ |
73 KJ |
166 KJ |
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Total Carbohydrates
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7.18 g |
3.75 g |
4.01 g |
9.34 g |
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Total Fat (lipids)
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0.41 g |
0.26 g |
0.11 g |
0.1 g |
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Saturated Fat
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0.08 g |
0.04 g |
0.01 g |
0.04 g |
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Polyunsaturated Fat
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0.17 g |
0.11 g |
0.04 g |
0.02 g |
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Monounsaturated Fat
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0.04 g |
0.01 g |
0.02 g |
0.01 g |
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Dietary Fiber
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3.3 g |
2.4 g |
0.7 g |
1.7 g |
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Sugars
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1.39 g |
0.43 g |
2.49 g |
4.24 g |
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Protein
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2.38 g |
2.97 g |
0.95 g |
1.1 g |
| Carbohydrates | ||||
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Total Carbohydrates
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7.18 g |
3.75 g |
4.01 g |
9.34 g |
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Dietary Fiber
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3.3 g |
2.4 g |
0.7 g |
1.7 g |
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Sugars
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1.39 g |
0.43 g |
2.49 g |
4.24 g |
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Sucrose
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0.08 g |
0.99 g |
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Glucose dextrose
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0.49 g |
1.18 g |
2 g |
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Fructose (dextrose)
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0.74 g |
1.31 g |
1.29 g |
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| Minerals | ||||
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Calcium (Ca)
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40 mg |
136 mg |
11 mg |
23 mg |
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Iron (Fe)
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0.67 mg |
3.57 mg |
0.68 mg |
0.21 mg |
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Magnesium (Mg)
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21 mg |
87 mg |
9 mg |
10 mg |
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Phosphorus (P)
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67 mg |
56 mg |
28 mg |
29 mg |
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Potassium (K)
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293 mg |
466 mg |
218 mg |
146 mg |
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Sodium (Na)
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41 mg |
70 mg |
11 mg |
4 mg |
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Copper (Cu)
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0.06 mg |
0.17 mg |
0.08 mg |
0.04 mg |
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Manganese (Mn)
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0.19 mg |
0.94 mg |
0.1 mg |
0.13 mg |
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Selenium (Se)
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1.6 µg |
2 µg |
1 µg |
1 µg |
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Fluoride (F)
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4 µg |
37.8 µg |
1.1 µg |
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| Vitamins | ||||
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Vitamin A (IU)
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1548 IU |
10,481 IU |
489 IU |
2 IU |
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Vitamin A, RAE
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77 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
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Beta Carotene
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929 µg |
6,288 µg |
293 µg |
1 µg |
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Lycopene
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3,041 µg |
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Lutein + zeaxanthin
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1080 µg |
11,308 µg |
94 µg |
4 µg |
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Vitamin C (total ascorbic acid)
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64.9 mg |
9.8 mg |
22.8 mg |
7.4 mg |
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Vitamin E (alpha-tocopherol)
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1.45 mg |
2 mg |
0.56 mg |
0.02 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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0.25 mg |
0.21 mg |
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Delta Tocopherol
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0.01 mg |
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Vitamin K (phylloquinone)
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141.1 µg |
493.6 µg |
3 µg |
0.4 µg |
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Thiamin
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0.06 mg |
0.09 mg |
0.04 mg |
0.05 mg |
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Riboflavin (Vitamin B2)
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0.12 mg |
0.24 mg |
0.02 mg |
0.03 mg |
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Niacin
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0.55 mg |
0.49 mg |
0.53 mg |
0.12 mg |
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Vitamin B-6
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0.2 mg |
0.24 mg |
0.08 mg |
0.12 mg |
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Total Folate
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108 µg |
146 µg |
13 µg |
19 µg |
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Folate, food
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108 µg |
146 µg |
13 µg |
19 µg |
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Folate, DFE
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108 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
19 mcg_DFE |
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Pantothenic acid
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0.62 mg |
0.14 mg |
0.13 mg |
0.12 mg |
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Total Choline
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40.1 mg |
19.7 mg |
6.9 mg |
6.1 mg |
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Betaine
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0.1 mg |
89 mg |
0.1 mg |
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| Fats and Fatty Acids | ||||
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Total Fat (lipids)
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0.41 g |
0.26 g |
0.11 g |
0.1 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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0.06 g |
0.03 g |
0.01 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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0.12 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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0.08 g |
0.04 g |
0.01 g |
0.04 g |
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18:1 undifferentiated (oleic acid)
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0.03 g |
0.02 g |
0.01 g |
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Polyunsaturated Fat
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0.17 g |
0.11 g |
0.04 g |
0.02 g |
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18:2 undifferentiated (linoleic acid)
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0.05 g |
0.02 g |
0.04 g |
0.01 g |
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Monounsaturated Fat
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0.04 g |
0.01 g |
0.02 g |
0.01 g |
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Phytosterols
|
9 mg |
15 mg |
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| Amino Acids | ||||
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Protein
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2.38 g |
2.97 g |
0.95 g |
1.1 g |
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Tryptophan
|
0.03 g |
0.04 g |
0.01 g |
0.01 g |
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Threonine
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0.1 g |
0.13 g |
0.03 g |
0.02 g |
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Isoleucine
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0.09 g |
0.15 g |
0.03 g |
0.01 g |
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Leucine
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0.15 g |
0.23 g |
0.04 g |
0.03 g |
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Lysine
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0.16 g |
0.18 g |
0.04 g |
0.04 g |
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Methionine
|
0.04 g |
0.05 g |
0.01 g |
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Phenylalanine
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0.12 g |
0.13 g |
0.03 g |
0.03 g |
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Tyrosine
|
0.06 g |
0.11 g |
0.02 g |
0.01 g |
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Valine
|
0.14 g |
0.17 g |
0.03 g |
0.02 g |
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Arginine
|
0.2 g |
0.17 g |
0.03 g |
0.1 g |
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Histidine
|
0.06 g |
0.07 g |
0.02 g |
0.01 g |
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Alanine
|
0.11 g |
0.15 g |
0.03 g |
0.02 g |
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Aspartic acid
|
0.33 g |
0.25 g |
0.15 g |
0.09 g |
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Glutamic acid
|
0.55 g |
0.36 g |
0.39 g |
0.26 g |
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Glycine
|
0.1 g |
0.14 g |
0.03 g |
0.03 g |
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Proline
|
0.11 g |
0.12 g |
0.02 g |
0.01 g |
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Serine
|
0.13 g |
0.11 g |
0.03 g |
0.02 g |
| Other | ||||
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Water
|
89.25 g |
91.21 g |
94.34 g |
89.11 g |
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Ash
|
0.77 g |
1.81 g |
0.6 g |
0.35 g |
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