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Marrow-stem Kale vs. Brussels sprout — In-Depth Nutrition Comparison

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How are Marrow-stem Kale and Brussels sprout different?

  • Marrow-stem Kale is higher in Vitamin K, Vitamin A RAE, Calcium, Folate, Manganese, and Vitamin E , however, Brussels sprout is richer in Vitamin C, Iron, Vitamin B1, and Phosphorus.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 217% higher.
  • Marrow-stem Kale contains 7 times more Vitamin A RAE than Brussels sprout. While Marrow-stem Kale contains 251µg of Vitamin A RAE, Brussels sprout contains only 38µg.

Collards, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Brussels sprout infographic
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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 more Calcium +452.4%
Contains more Magnesium +17.4%
Contains less Sodium -32%
Contains more Manganese +95.3%
Contains more Iron +197.9%
Contains more Phosphorus +176%
Contains more Potassium +82.6%
Contains more Zinc +100%
Contains more Copper +52.2%
Contains more Selenium +23.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +452.4%
Contains more Magnesium +17.4%
Contains less Sodium -32%
Contains more Manganese +95.3%
Contains more Iron +197.9%
Contains more Phosphorus +176%
Contains more Potassium +82.6%
Contains more Zinc +100%
Contains more Copper +52.2%
Contains more Selenium +23.1%

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 +565.6%
Contains more Vitamin E +156.8%
Contains more Vitamin B2 +44.4%
Contains more Folate +111.5%
Contains more Vitamin K +146.9%
Contains more Vitamin C +140.8%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +32.7%
Equal in Vitamin B3 - 0.745
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +565.6%
Contains more Vitamin E +156.8%
Contains more Vitamin B2 +44.4%
Contains more Folate +111.5%
Contains more Vitamin K +146.9%
Contains more Vitamin C +140.8%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +32.7%
Equal in Vitamin B3 - 0.745

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +103.3%
Contains more Protein +11.9%
Contains more Carbs +65.1%
Equal in Water - 86
Equal in Other - 1.37
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Fats +103.3%
Contains more Protein +11.9%
Contains more Carbs +65.1%
Equal in Water - 86
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +30.4%
Contains more Polyunsaturated fat +76019.4%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +30.4%
Contains more Polyunsaturated fat +76019.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Brussels sprout Opinion
Net carbs 1.42g 5.15g Brussels sprout
Protein 3.02g 3.38g Brussels sprout
Fats 0.61g 0.3g Marrow-stem Kale
Carbs 5.42g 8.95g Brussels sprout
Calories 32kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 0.46g 2.2g Marrow-stem Kale
Fiber 4g 3.8g Marrow-stem Kale
Calcium 232mg 42mg Marrow-stem Kale
Iron 0.47mg 1.4mg Brussels sprout
Magnesium 27mg 23mg Marrow-stem Kale
Phosphorus 25mg 69mg Brussels sprout
Potassium 213mg 389mg Brussels sprout
Sodium 17mg 25mg Marrow-stem Kale
Zinc 0.21mg 0.42mg Brussels sprout
Copper 0.046mg 0.07mg Brussels sprout
Manganese 0.658mg 0.337mg Marrow-stem Kale
Selenium 1.3µg 1.6µg Brussels sprout
Vitamin A 5019IU 754IU Marrow-stem Kale
Vitamin A RAE 251µg 38µg Marrow-stem Kale
Vitamin E 2.26mg 0.88mg Marrow-stem Kale
Vitamin C 35.3mg 85mg Brussels sprout
Vitamin B1 0.054mg 0.139mg Brussels sprout
Vitamin B2 0.13mg 0.09mg Marrow-stem Kale
Vitamin B3 0.742mg 0.745mg Brussels sprout
Vitamin B5 0.267mg 0.309mg Brussels sprout
Vitamin B6 0.165mg 0.219mg Brussels sprout
Folate 129µg 61µg Marrow-stem Kale
Vitamin K 437.1µg 177µg Marrow-stem Kale
Tryptophan 0.031mg 0.037mg Brussels sprout
Threonine 0.086mg 0.12mg Brussels sprout
Isoleucine 0.1mg 0.132mg Brussels sprout
Leucine 0.151mg 0.152mg Brussels sprout
Lysine 0.117mg 0.154mg Brussels sprout
Methionine 0.033mg 0.032mg Marrow-stem Kale
Phenylalanine 0.087mg 0.098mg Brussels sprout
Valine 0.12mg 0.155mg Brussels sprout
Histidine 0.047mg 0.076mg Brussels sprout
Saturated Fat 0.055g 0.062g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.023g Marrow-stem Kale
Polyunsaturated fat 0.201g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
147%
Marrow-stem Kale
81%
Brussels sprout
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.1)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.