Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Garlic Lemon Kale with Salmon recipe1 serving = 250 gRemove |
|---|---|
| Nutrient score | 75 Excellent |
| Calories | 523 kcal |
| Protein | 37.7 g |
| Water | 162 mL |
| Sodium | 130 mg |
| Total Carbohydrates | 9.61 g |
| Total Fat | 36.4 g |
| Sugar | 1.17 g |
| Added Sugar | 0 g |
| Iron | 1.95 mg |
| Trans Fat | 0 g |
| Calcium | 149 mg |
| Fiber | 2.88 g |
| Magnesium | 73.1 mg |
| Potassium | 1,026 mg |
| Vitamin B12 | 5.44 mcg |
| Vitamin D | 13.6 mcg |
| Saturated Fat | 7.23 g |
| Vitamin C | 96.4 mg |
| Cholesterol | 93.5 mg |
| Folate (B9) | 149 mcg |
| Iodine | 34 mcg |
| Monounsaturated Fat | 14.5 g |
| Niacin (B3) | 14 mg |
| Omega-3 Fatty Acids | 4.08 g |
| Phosphorus | 510 mg |
| Polyunsaturated Fat | 5.94 g |
| Soluble Fiber | 0.41 g |
| Vitamin A | 266 mcg RAE |
| Zinc | 0.97 mg |
| Chloride | 146 mg |
| Choline | 164 mg |
| Insoluble Fiber | 2.09 g |
| Omega-6 Fatty Acids | 1.86 g |
| Selenium | 65.9 mcg |
| Thiamin (B1) | 0.49 mg |
| Vitamin B6 | 1.32 mg |
| Riboflavin (B2) | 0.49 mg |
| Copper | 0.2 mg |
| Pantothenic Acid (B5) | 2.85 mg |
| Vitamin E | 3.73 mg |
| Vitamin K | 537 mcg |
| Biotin (B7) | 17.5 mcg |
| Fluoride | 0.12 mg |
| Manganese | 0.51 mg |
| Molybdenum | 5.1 mcg |
| Chromium | 1.15 mcg |
| DHA (Docosahexaenoic Acid) | 1,870 mg |
| EPA (Eicosapentaenoic Acid) | 1,360 mg |
| Leucine | 3,276 mg |
| Lysine | 3,551 mg |
| Polyphenols | 278 mg |
| ALA (Alpha-Linolenic Acid) | 0.31 g |
| Beta-Carotene | 6,975 mcg |
| Isoleucine | 2,076 mg |
| Methionine | 1,151 mg |
| Oxalates | 20.3 mg |
| Threonine | 1,894 mg |
| Tryptophan | 483 mg |
| Valine | 2,219 mg |
| Flavonoids | 43.1 mg |
| Histidine | 2,031 mg |
| Lutein / Zeaxanthin | 4.76 mg |
| Lycopene | 0 mg |
| Phenylalanine | 1,811 mg |
| Arachidonic Acid | 145 mg |
| Medium-Chain Triglycerides | 0 g |
| Omega-9 Fatty Acids | 13.7 g |
| Purines | 306 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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