Kale vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
A recap on differences between Kale and Marrow-stem Kale
- Kale has more Vitamin K, Vitamin A RAE, Copper, Vitamin C, and Iron, however, Marrow-stem Kale is higher in Folate, Calcium, Manganese, Vitamin E , and Fiber.
- Kale covers your daily Vitamin K needs 317% more than Marrow-stem Kale.
- Marrow-stem Kale contains 3 times less Copper than Kale. Kale contains 0.156mg of Copper, while Marrow-stem Kale contains 0.046mg.
Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Collards, raw.
Infographic
Infographic link
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
more
Iron
+91.5%
Contains
more
Phosphorus
+12%
Contains
more
Zinc
+14.3%
Contains
more
Copper
+239.1%
Contains
more
Calcium
+222.2%
Contains
more
Magnesium
+50%
Contains
less
Sodium
-26.1%
Contains
more
Manganese
+58.2%
Contains
more
Selenium
+44.4%
Equal in Potassium - 213
Contains
more
Iron
+91.5%
Contains
more
Phosphorus
+12%
Contains
more
Zinc
+14.3%
Contains
more
Copper
+239.1%
Contains
more
Calcium
+222.2%
Contains
more
Magnesium
+50%
Contains
less
Sodium
-26.1%
Contains
more
Manganese
+58.2%
Contains
more
Selenium
+44.4%
Equal in Potassium - 213
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
more
Vitamin A
+171.4%
Contains
more
Vitamin C
+16.1%
Contains
more
Vitamin K
+86.9%
Contains
more
Vitamin E
+165.9%
Contains
more
Vitamin B2
+85.7%
Contains
more
Vitamin B3
+48.4%
Contains
more
Vitamin B5
+444.9%
Contains
more
Vitamin B6
+19.6%
Contains
more
Folate
+892.3%
Equal in Vitamin B1 - 0.054
Contains
more
Vitamin A
+171.4%
Contains
more
Vitamin C
+16.1%
Contains
more
Vitamin K
+86.9%
Contains
more
Vitamin E
+165.9%
Contains
more
Vitamin B2
+85.7%
Contains
more
Vitamin B3
+48.4%
Contains
more
Vitamin B5
+444.9%
Contains
more
Vitamin B6
+19.6%
Contains
more
Folate
+892.3%
Equal in Vitamin B1 - 0.054
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+58.9%
Contains
more
Fats
+52.5%
Contains
more
Other
+52.9%
Equal in Carbs - 5.42
Equal in Water - 89.62
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
more
Protein
+58.9%
Contains
more
Fats
+52.5%
Contains
more
Other
+52.9%
Equal in Carbs - 5.42
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.055
Equal in Monounsaturated Fat - 0.03
Equal in Polyunsaturated fat - 0.201
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Equal in Saturated Fat - 0.055
Equal in Monounsaturated Fat - 0.03
Equal in Polyunsaturated fat - 0.201
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 1.42g |
|
| Protein | 1.9g | 3.02g |
|
| Fats | 0.4g | 0.61g |
|
| Carbs | 5.63g | 5.42g |
|
| Calories | 28kcal | 32kcal |
|
| Sugar | 1.25g | 0.46g |
|
| Fiber | 2g | 4g |
|
| Calcium | 72mg | 232mg |
|
| Iron | 0.9mg | 0.47mg |
|
| Magnesium | 18mg | 27mg |
|
| Phosphorus | 28mg | 25mg |
|
| Potassium | 228mg | 213mg |
|
| Sodium | 23mg | 17mg |
|
| Zinc | 0.24mg | 0.21mg |
|
| Copper | 0.156mg | 0.046mg |
|
| Manganese | 0.416mg | 0.658mg |
|
| Selenium | 0.9µg | 1.3µg |
|
| Vitamin A | 13621IU | 5019IU |
|
| Vitamin A RAE | 681µg | 251µg |
|
| Vitamin E | 0.85mg | 2.26mg |
|
| Vitamin C | 41mg | 35.3mg |
|
| Vitamin B1 | 0.053mg | 0.054mg |
|
| Vitamin B2 | 0.07mg | 0.13mg |
|
| Vitamin B3 | 0.5mg | 0.742mg |
|
| Vitamin B5 | 0.049mg | 0.267mg |
|
| Vitamin B6 | 0.138mg | 0.165mg |
|
| Folate | 13µg | 129µg |
|
| Vitamin K | 817µg | 437.1µg |
|
| Tryptophan | 0.023mg | 0.031mg |
|
| Threonine | 0.085mg | 0.086mg |
|
| Isoleucine | 0.114mg | 0.1mg |
|
| Leucine | 0.133mg | 0.151mg |
|
| Lysine | 0.114mg | 0.117mg |
|
| Methionine | 0.018mg | 0.033mg |
|
| Phenylalanine | 0.097mg | 0.087mg |
|
| Valine | 0.104mg | 0.12mg |
|
| Histidine | 0.04mg | 0.047mg |
|
| Saturated Fat | 0.052g | 0.055g |
|
| Monounsaturated Fat | 0.03g | 0.03g | |
| Polyunsaturated fat | 0.193g | 0.201g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
258%
147%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
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.