Endive vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between Endive and Marrow-stem Kale
- Endive has more Vitamin B5, Copper, and Zinc, however, Marrow-stem Kale has more Vitamin K, Vitamin C, Calcium, Vitamin A RAE, Vitamin E , Vitamin B6, and Manganese.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 172% higher.
- Marrow-stem Kale has 4 times less Zinc than Endive. Endive has 0.79mg of Zinc, while Marrow-stem Kale has 0.21mg.
Food types used in this article are Endive, raw and Collards, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+76.6%
Contains
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Phosphorus
+12%
Contains
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Potassium
+47.4%
Contains
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Zinc
+276.2%
Contains
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Copper
+115.2%
Contains
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Calcium
+346.2%
Contains
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Magnesium
+80%
Contains
less
Sodium
-22.7%
Contains
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Manganese
+56.7%
Contains
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Selenium
+550%
Contains
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Iron
+76.6%
Contains
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Phosphorus
+12%
Contains
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Potassium
+47.4%
Contains
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Zinc
+276.2%
Contains
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Copper
+115.2%
Contains
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Calcium
+346.2%
Contains
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Magnesium
+80%
Contains
less
Sodium
-22.7%
Contains
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Manganese
+56.7%
Contains
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Selenium
+550%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B1
+48.1%
Contains
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Vitamin B5
+237.1%
Contains
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Folate
+10.1%
Contains
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Vitamin A
+131.6%
Contains
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Vitamin E
+413.6%
Contains
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Vitamin C
+443.1%
Contains
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Vitamin B2
+73.3%
Contains
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Vitamin B3
+85.5%
Contains
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Vitamin B6
+725%
Contains
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Vitamin K
+89.2%
Equal in Folate - 129
Contains
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Vitamin B1
+48.1%
Contains
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Vitamin B5
+237.1%
Contains
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Folate
+10.1%
Contains
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Vitamin A
+131.6%
Contains
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Vitamin E
+413.6%
Contains
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Vitamin C
+443.1%
Contains
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Vitamin B2
+73.3%
Contains
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Vitamin B3
+85.5%
Contains
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Vitamin B6
+725%
Contains
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Vitamin K
+89.2%
Equal in Folate - 129
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+141.6%
Contains
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Fats
+205%
Contains
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Carbs
+61.8%
Equal in Water - 89.62
Equal in Other - 1.33
Protein:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+141.6%
Contains
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Fats
+205%
Contains
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Carbs
+61.8%
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-12.7%
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Monounsaturated Fat
+650%
Contains
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Polyunsaturated fat
+131%
Saturated Fat:
0.048 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-12.7%
Contains
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Monounsaturated Fat
+650%
Contains
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Polyunsaturated fat
+131%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.25g | 1.42g |
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| Protein | 1.25g | 3.02g |
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| Fats | 0.2g | 0.61g |
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| Carbs | 3.35g | 5.42g |
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| Calories | 17kcal | 32kcal |
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| Sugar | 0.25g | 0.46g |
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| Fiber | 3.1g | 4g |
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| Calcium | 52mg | 232mg |
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| Iron | 0.83mg | 0.47mg |
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| Magnesium | 15mg | 27mg |
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| Phosphorus | 28mg | 25mg |
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| Potassium | 314mg | 213mg |
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| Sodium | 22mg | 17mg |
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| Zinc | 0.79mg | 0.21mg |
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| Copper | 0.099mg | 0.046mg |
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| Manganese | 0.42mg | 0.658mg |
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| Selenium | 0.2µg | 1.3µg |
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| Vitamin A | 2167IU | 5019IU |
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| Vitamin A RAE | 108µg | 251µg |
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| Vitamin E | 0.44mg | 2.26mg |
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| Vitamin C | 6.5mg | 35.3mg |
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| Vitamin B1 | 0.08mg | 0.054mg |
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| Vitamin B2 | 0.075mg | 0.13mg |
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| Vitamin B3 | 0.4mg | 0.742mg |
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| Vitamin B5 | 0.9mg | 0.267mg |
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| Vitamin B6 | 0.02mg | 0.165mg |
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| Folate | 142µg | 129µg |
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| Vitamin K | 231µg | 437.1µg |
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| Tryptophan | 0.005mg | 0.031mg |
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| Threonine | 0.05mg | 0.086mg |
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| Isoleucine | 0.072mg | 0.1mg |
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| Leucine | 0.098mg | 0.151mg |
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| Lysine | 0.063mg | 0.117mg |
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| Methionine | 0.014mg | 0.033mg |
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| Phenylalanine | 0.053mg | 0.087mg |
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| Valine | 0.063mg | 0.12mg |
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| Histidine | 0.023mg | 0.047mg |
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| Saturated Fat | 0.048g | 0.055g |
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| Monounsaturated Fat | 0.004g | 0.03g |
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| Polyunsaturated fat | 0.087g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
147%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Endive is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Endive is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.