Printed from https://www.nutritionvalue.org Compare nutritional values Greens Smoothie nutritional composition per ingredient
Nutrient Collards, raw Mustard greens, raw Turnip greens, raw Cilantro, raw Parsley, fresh Cabbage, raw, chinese (bok choy) Lettuce, raw, green leaf Spinach, raw Romaine lettuce, raw Kale, raw Lettuce, raw, red leaf Watercress, raw Chard, raw, swiss Beverages, well, tap, water Weight 360 g 492 g 492 g 77.70 g 468.80 g 210.80 g 360 g 272.80 g 151.50 g 320 g 186 g 178.70 g 204 g 2012.80 g Calories 115.2 132.84 157.44 17.87 168.77 27.4 54 62.74 22.73 112 24.18 19.66 38.76 0 Vitamin A, RAE 903.60 mcg 742.92 mcg 2848.68 mcg 261.85 mcg 1973.65 mcg 470.08 mcg 1332 mcg 1279.43 mcg 560.55 mcg 771.20 mcg 697.50 mcg 285.92 mcg 624.24 mcg Carotene, alpha 50.40 mcg 49.20 mcg 0 mcg 27.97 mcg 0 mcg 2.11 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 91.80 mcg Carotene, beta 10767.60 mcg 8806.80 mcg 34203.84 mcg 3053.61 mcg 23693.15 mcg 5651.55 mcg 15994.80 mcg 15347.73 mcg 6731.15 mcg 9193.60 mcg 8360.70 mcg 3420.32 mcg 7439.88 mcg Cryptoxanthin, beta 100.80 mcg 196.80 mcg 0 mcg 156.95 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 86.40 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 15562.80 mcg 18351.60 mcg 63099 mcg 672.11 mcg 26069.97 mcg 84.32 mcg 6228 mcg 33276.14 mcg 2620.95 mcg 20035.20 mcg 3206.64 mcg 10305.63 mcg 22440 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.19 mg 0.39 mg 0.34 mg 0.05 mg 0.40 mg 0.08 mg 0.25 mg 0.21 mg 0.11 mg 0.36 mg 0.12 mg 0.16 mg 0.08 mg Riboflavin 0.47 mg 0.54 mg 0.49 mg 0.13 mg 0.46 mg 0.15 mg 0.29 mg 0.52 mg 0.12 mg 1.11 mg 0.14 mg 0.21 mg 0.18 mg Niacin 2.67 mg 3.94 mg 2.95 mg 0.87 mg 6.16 mg 1.05 mg 1.35 mg 1.98 mg 0.57 mg 3.78 mg 0.60 mg 0.36 mg 0.82 mg Pantothenic acid 0.96 mg 1.03 mg 1.87 mg 1.88 mg 0.19 mg 0.48 mg 0.18 mg 1.18 mg 0.27 mg 0.55 mg 0.35 mg Vitamin B6 0.59 mg 0.89 mg 1.29 mg 0.12 mg 0.42 mg 0.41 mg 0.32 mg 0.53 mg 0.14 mg 0.47 mg 0.19 mg 0.23 mg 0.20 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 464.40 mcg 59.04 mcg 954.48 mcg 48.17 mcg 712.58 mcg 139.13 mcg 136.80 mcg 529.23 mcg 57.57 mcg 198.40 mcg 66.96 mcg 16.08 mcg 28.56 mcg Folate, food 464.40 mcg 59.04 mcg 954.48 mcg 48.17 mcg 712.58 mcg 139.13 mcg 136.80 mcg 529.23 mcg 57.57 mcg 198.40 mcg 66.96 mcg 16.08 mcg 28.56 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 127.10 mg 344.40 mg 295.20 mg 21 mg 623.50 mg 94.90 mg 33.10 mg 76.70 mg 13.90 mg 298.90 mg 6.90 mg 76.80 mg 61.20 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin E (alpha-tocopherol) 8.14 mg 9.89 mg 14.07 mg 1.94 mg 3.52 mg 0.19 mg 0.79 mg 5.54 mg 0.33 mg 2.11 mg 0.28 mg 1.79 mg 3.86 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 8.14 mg 9.89 mg 14.07 mg 1.94 mg 3.52 mg 0.19 mg 0.79 mg 5.54 mg 0.33 mg 2.11 mg 0.28 mg 1.79 mg 3.86 mg Tocopherol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, delta 0 mg 0 mg 0.07 mg 0 mg 0 mg 0 mg Tocopherol, gamma 0.79 mg 2.48 mg 1.48 mg 0.49 mg 0.45 mg 0.45 mg Tocotrienol, alpha 0 mg 0 mg 0 mg 0 mg 0.02 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0 mg 0 mg Vitamin K 1573.60 mcg 1266.90 mcg 1234.90 mcg 240.90 mcg 7688.30 mcg 95.90 mcg 454.70 mcg 1317.40 mcg 191.30 mcg 1246.70 mcg 261 mcg 446.80 mcg 1693.20 mcg Vitamin K1 1573.60 mcg 1266.90 mcg 1234.90 mcg 240.90 mcg 7688.30 mcg 95.90 mcg 454.70 mcg 1317.40 mcg 191.30 mcg 1246.70 mcg 261 mcg 446.80 mcg 1693.20 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg Betaine 1.40 mg 0.60 mg 0.70 mg 279.90 mg 1 mg 0.40 mg 0.60 mg Choline 83.50 mg 2.50 mg 9.90 mg 60 mg 13.50 mg 49 mg 52.70 mg 20.60 mg 1.60 mg 21.90 mg 16.10 mg 36.70 mg Calcium 835.20 mg 565.80 mg 934.80 mg 52.06 mg 646.94 mg 221.34 mg 129.60 mg 270.07 mg 54.54 mg 812.80 mg 61.38 mg 214.44 mg 104.04 mg 60.38 mg Copper 0.17 mg 0.81 mg 1.72 mg 0.17 mg 0.70 mg 0.04 mg 0.10 mg 0.35 mg 0.04 mg 0.17 mg 0.05 mg 0.14 mg 0.37 mg 0.32 mg Fluoride 519.30 mcg Iron 1.69 mg 8.07 mg 5.41 mg 1.38 mg 29.07 mg 1.69 mg 3.10 mg 7.39 mg 1.30 mg 5.12 mg 2.23 mg 0.36 mg 3.67 mg 0 mg Magnesium 97.20 mg 157.44 mg 152.52 mg 20.20 mg 234.40 mg 40.05 mg 46.80 mg 215.51 mg 19.70 mg 105.60 mg 22.32 mg 37.53 mg 165.24 mg 20.13 mg Manganese 2.37 mg 2.29 mg 0.75 mg 0.34 mg 0.90 mg 2.45 mg 2.94 mg 0.38 mg 0.44 mg 0.75 mg 0 mg Phosphorus 90 mg 285.36 mg 206.64 mg 37.30 mg 271.90 mg 78 mg 104.40 mg 133.67 mg 43.94 mg 176 mg 52.08 mg 107.22 mg 93.84 mg 0 mg Potassium 766.80 mg 1889.28 mg 1456.32 mg 404.82 mg 2597.15 mg 531.22 mg 698.40 mg 1522.22 mg 293.91 mg 1113.60 mg 347.82 mg 589.71 mg 773.16 mg 0 mg Selenium 4.68 mcg 4.43 mcg 5.90 mcg 0.70 mcg 0.47 mcg 1.05 mcg 2.16 mcg 2.73 mcg 0.91 mcg 2.88 mcg 2.79 mcg 1.61 mcg 1.84 mcg Sodium 61.20 mg 98.40 mg 196.80 mg 35.74 mg 262.53 mg 137.02 mg 100.80 mg 215.51 mg 42.42 mg 169.60 mg 46.50 mg 73.27 mg 434.52 mg 100.64 mg Zinc 0.76 mg 1.23 mg 0.93 mg 0.39 mg 5.02 mg 0.40 mg 0.65 mg 1.45 mg 0.27 mg 1.25 mg 0.37 mg 0.20 mg 0.73 mg 0.20 mg Protein 10.87 g 14.07 g 7.38 g 1.66 g 13.92 g 3.16 g 4.90 g 7.80 g 2.06 g 9.34 g 2.47 g 4.11 g 3.67 g 0 g Alanine 0.38 g 0.51 g 0.91 g 0.18 g 0.20 g 0.39 g 0.47 g 0.10 g 0.24 g Arginine 0.45 g 0.46 g 0.57 g 0.18 g 0.26 g 0.44 g 0.52 g 0.08 g 0.27 g 0.24 g Aspartic acid 0.67 g 0.78 g 1.38 g 0.23 g 0.51 g 0.66 g 0.84 g 0.26 g 0.33 g Cystine 0.09 g 0.08 g 0.07 g 0.04 g 0.06 g 0.10 g 0.12 g 0.02 g 0.01 g Glutamic acid 0.73 g 1.00 g 1.17 g 0.76 g 0.66 g 0.94 g 1.06 g 0.29 g 0.34 g Glycine 0.34 g 0.44 g 0.68 g 0.09 g 0.20 g 0.37 g 0.45 g 0.09 g 0.20 g Histidine 0.17 g 0.18 g 0.29 g 0.06 g 0.08 g 0.17 g 0.55 g 0.04 g 0.07 g 0.07 g Isoleucine 0.36 g 0.38 g 0.55 g 0.18 g 0.30 g 0.40 g 0.56 g 0.07 g 0.17 g 0.30 g Leucine 0.54 g 0.67 g 0.96 g 0.19 g 0.28 g 0.61 g 0.66 g 0.13 g 0.30 g 0.27 g Lysine 0.42 g 0.48 g 0.85 g 0.19 g 0.30 g 0.47 g 0.56 g 0.08 g 0.24 g 0.20 g Methionine 0.12 g 0.17 g 0.20 g 0.02 g 0.06 g 0.14 g 0.09 g 0.03 g 0.04 g 0.04 g Phenylalanine 0.31 g 0.45 g 0.68 g 0.09 g 0.20 g 0.35 g 0.48 g 0.12 g 0.20 g 0.22 g Proline 0.38 g 0.35 g 1.00 g 0.07 g 0.17 g 0.31 g 0.56 g 0.07 g 0.17 g Serine 0.28 g 0.30 g 0.64 g 0.10 g 0.14 g 0.28 g 0.39 g 0.08 g 0.11 g Threonine 0.31 g 0.40 g 0.57 g 0.10 g 0.21 g 0.33 g 0.42 g 0.09 g 0.24 g 0.17 g Tryptophan 0.11 g 0.13 g 0.21 g 0.03 g 0.03 g 0.11 g 0.11 g 0.04 g 0.05 g 0.04 g Tyrosine 0.24 g 0.28 g 0.38 g 0.06 g 0.12 g 0.29 g 0.33 g 0.05 g 0.11 g Valine 0.43 g 0.50 g 0.81 g 0.14 g 0.25 g 0.44 g 0.51 g 0.09 g 0.24 g 0.22 g Fat 2.20 g 2.07 g 1.48 g 0.40 g 3.70 g 0.42 g 0.54 g 1.06 g 0.23 g 4.77 g 0.41 g 0.18 g 0.41 g 0 g Saturated fatty acids 0.20 g 0.05 g 0.34 g 0.01 g 0.62 g 0.06 g 0.07 g 0.17 g 0.03 g 0.57 g 0.05 g 0.05 g 0.06 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Dodecanoic acid 0.01 g 0 g 0.01 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0.02 g 0 g 0 g 0 g Hexadecanoic acid 0.17 g 0.03 g 0.27 g 0.01 g 0.39 g 0.05 g 0.07 g 0.13 g 0.03 g 0.51 g 0.05 g 0.04 g 0.06 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.01 g 0.01 g 0.05 g 0.00 g 0.18 g 0.00 g 0.01 g 0.01 g 0.00 g 0.02 g 0.01 g 0.01 g 0 g Octanoic acid 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Tetradecanoic acid 0.01 g 0 g 0.01 g 0 g 0.04 g 0.00 g 0 g 0.03 g 0 g 0.02 g 0 g 0 g 0 g Monounsaturated fatty acids 0.11 g 0.45 g 0.10 g 0.21 g 1.38 g 0.03 g 0.02 g 0.03 g 0.01 g 0.33 g 0.02 g 0.01 g 0.08 g Docosenoic acid 0 g 0.28 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosenoic acid 0 g 0.09 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Hexadecenoic acid 0 g 0 g 0.07 g 0.00 g 0.04 g 0 g 0.01 g 0.01 g 0.00 g 0 g 0.00 g 0.00 g 0 g Octadecenoic acid 0.10 g 0.07 g 0.03 g 0.21 g 1.34 g 0.03 g 0.02 g 0.01 g 0.01 g 0.33 g 0.01 g 0.01 g 0.08 g Polyunsaturated fatty acids 0.72 g 0.19 g 0.59 g 0.03 g 0.58 g 0.20 g 0.29 g 0.45 g 0.12 g 2.15 g 0.21 g 0.06 g 0.14 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0.01 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Octadecadienoic acid 0.29 g 0.10 g 0.18 g 0.03 g 0.54 g 0.09 g 0.09 g 0.07 g 0.04 g 0.93 g 0.06 g 0.02 g 0.13 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.39 g 0.09 g 0.41 g 0 g 0.04 g 0.12 g 0.21 g 0.38 g 0.09 g 1.21 g 0.15 g 0.04 g 0.01 g Fatty acids, total trans 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Carbohydrate 19.51 g 22.98 g 35.08 g 2.85 g 29.68 g 4.60 g 10.33 g 9.90 g 4.35 g 14.14 g 4.20 g 2.31 g 7.63 g 0 g Fiber 14.40 g 15.74 g 15.74 g 2.18 g 15.47 g 2.11 g 4.68 g 6 g 1.97 g 13.12 g 1.67 g 0.89 g 3.26 g 0 g Starch 0 g 0 g Sugars 1.66 g 6.49 g 3.99 g 0.68 g 3.98 g 2.49 g 2.81 g 1.15 g 1.18 g 3.17 g 0.89 g 0.36 g 2.24 g Fructose 1.43 g 1.55 g 0.41 g 1.31 g 0.52 g Galactose 0 g 0.27 g 0 g 0 g Glucose 2.56 g 1.30 g 0.30 g 1.28 g 0.37 g Lactose 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0 g Sucrose 0 g 0.19 g 0.58 g 0 g Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Phytosterols 59.04 mg 23.44 mg 136.80 mg 24.55 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 4.75 g 6.69 g 6.89 g 10.31 g 1.69 g 2.23 g 4.69 g 4.93 g 1.02 g 2.14 g 3.26 g 2.01 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 322.63 g 446.24 g 441.18 g 71.65 g 411.18 g 200.93 g 341.93 g 249.34 g 143.89 g 286.82 g 177.89 g 169.96 g 189.03 g 2010.79 g
Your comparisons
Instructions
Add item Use the search bar above to quickly add a food or a recipe to the comparison. You can specify the item and weight in grams or ounces in the search box, e.g. 'bananas 35 g', 'tomatoes 4 oz'. UPC barcodes are also supported, e.g. '070470496528'. Alternatively you can add an item directly from favorites, recipes, custom foods, food details and search result pages. Remove item Click on X in the column you would like to delete to remove the item listed in the first row. Reorder items Click on arrows to change the order of foods in comparison. Serving size Click on serving size value to modify the serving size used for comparison. Daily values Click on the daily value radio button to switch comparison from amounts to daily values. Bar charts Click on 'Select presentation' dropdown to select a bar chart comparison instead of table. Presentation Click on 'Filter nutrients' control to modify the nutrients shown in the table. Maximum value The maximum value for each nutrient row is bolded.
Please let us know if you have
any suggestions on how to make this website better.
Collards, raw and Mustard greens, raw and Turnip greens, raw and Cilantro, raw and Parsley, fresh and Cabbage, raw, chinese (bok choy) and Lettuce, raw, green leaf and Spinach, raw and Romaine lettuce, raw and Kale, raw and Lettuce, raw, red leaf and Watercress, raw and Chard, raw, swiss and Beverages, well, tap, water food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
This page may contain affiliate links to products through which we earn commission used to support this website development and operations.
Data from USDA National Nutrient Database.
Contribute to this site | Contact webmaster
NutritionValue.Org - Nutrition facts exposed
| |
Copyright 2025 NutritionValue.org All rights reserved
