Marrow-stem Kale vs. Chinese cabbage — In-Depth Nutrition Comparison
Compare
What are the differences between Marrow-stem Kale and Chinese cabbage?
- Marrow-stem Kale is higher in Vitamin K, Manganese, Folate, Vitamin E , Calcium, and Fiber, yet Chinese cabbage is higher in Vitamin C.
- Marrow-stem Kale's daily need coverage for Vitamin K is 326% more.
- Marrow-stem Kale has 25 times more Vitamin E than Chinese cabbage. While Marrow-stem Kale has 2.26mg of Vitamin E , Chinese cabbage has only 0.09mg.
We used Collards, raw and Cabbage, chinese (pak-choi), raw types in this article.
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
Calcium
+121%
Contains
more
Magnesium
+42.1%
Contains
less
Sodium
-73.8%
Contains
more
Zinc
+10.5%
Contains
more
Copper
+119%
Contains
more
Manganese
+313.8%
Contains
more
Selenium
+160%
Contains
more
Iron
+70.2%
Contains
more
Phosphorus
+48%
Contains
more
Potassium
+18.3%
Equal in Zinc - 0.19
Contains
more
Calcium
+121%
Contains
more
Magnesium
+42.1%
Contains
less
Sodium
-73.8%
Contains
more
Zinc
+10.5%
Contains
more
Copper
+119%
Contains
more
Manganese
+313.8%
Contains
more
Selenium
+160%
Contains
more
Iron
+70.2%
Contains
more
Phosphorus
+48%
Contains
more
Potassium
+18.3%
Equal in Zinc - 0.19
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
+12.3%
Contains
more
Vitamin E
+2411.1%
Contains
more
Vitamin B1
+35%
Contains
more
Vitamin B2
+85.7%
Contains
more
Vitamin B3
+48.4%
Contains
more
Vitamin B5
+203.4%
Contains
more
Folate
+95.5%
Contains
more
Vitamin K
+860.7%
Contains
more
Vitamin C
+27.5%
Contains
more
Vitamin B6
+17.6%
Contains
more
Vitamin A
+12.3%
Contains
more
Vitamin E
+2411.1%
Contains
more
Vitamin B1
+35%
Contains
more
Vitamin B2
+85.7%
Contains
more
Vitamin B3
+48.4%
Contains
more
Vitamin B5
+203.4%
Contains
more
Folate
+95.5%
Contains
more
Vitamin K
+860.7%
Contains
more
Vitamin C
+27.5%
Contains
more
Vitamin B6
+17.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+101.3%
Contains
more
Fats
+205%
Contains
more
Carbs
+148.6%
Contains
more
Other
+66.3%
Equal in Water - 95.32
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
Contains
more
Protein
+101.3%
Contains
more
Fats
+205%
Contains
more
Carbs
+148.6%
Contains
more
Other
+66.3%
Equal in Water - 95.32
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+100%
Contains
more
Polyunsaturated fat
+109.4%
Contains
less
Saturated Fat
-50.9%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.096 g
Contains
more
Monounsaturated Fat
+100%
Contains
more
Polyunsaturated fat
+109.4%
Contains
less
Saturated Fat
-50.9%
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 price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.42g | 1.18g |
|
| Protein | 3.02g | 1.5g |
|
| Fats | 0.61g | 0.2g |
|
| Carbs | 5.42g | 2.18g |
|
| Calories | 32kcal | 13kcal |
|
| Sugar | 0.46g | 1.18g |
|
| Fiber | 4g | 1g |
|
| Calcium | 232mg | 105mg |
|
| Iron | 0.47mg | 0.8mg |
|
| Magnesium | 27mg | 19mg |
|
| Phosphorus | 25mg | 37mg |
|
| Potassium | 213mg | 252mg |
|
| Sodium | 17mg | 65mg |
|
| Zinc | 0.21mg | 0.19mg |
|
| Copper | 0.046mg | 0.021mg |
|
| Manganese | 0.658mg | 0.159mg |
|
| Selenium | 1.3µg | 0.5µg |
|
| Vitamin A | 5019IU | 4468IU |
|
| Vitamin A RAE | 251µg | 223µg |
|
| Vitamin E | 2.26mg | 0.09mg |
|
| Vitamin C | 35.3mg | 45mg |
|
| Vitamin B1 | 0.054mg | 0.04mg |
|
| Vitamin B2 | 0.13mg | 0.07mg |
|
| Vitamin B3 | 0.742mg | 0.5mg |
|
| Vitamin B5 | 0.267mg | 0.088mg |
|
| Vitamin B6 | 0.165mg | 0.194mg |
|
| Folate | 129µg | 66µg |
|
| Vitamin K | 437.1µg | 45.5µg |
|
| Tryptophan | 0.031mg | 0.015mg |
|
| Threonine | 0.086mg | 0.049mg |
|
| Isoleucine | 0.1mg | 0.085mg |
|
| Leucine | 0.151mg | 0.088mg |
|
| Lysine | 0.117mg | 0.089mg |
|
| Methionine | 0.033mg | 0.009mg |
|
| Phenylalanine | 0.087mg | 0.044mg |
|
| Valine | 0.12mg | 0.066mg |
|
| Histidine | 0.047mg | 0.026mg |
|
| Saturated Fat | 0.055g | 0.027g |
|
| Monounsaturated Fat | 0.03g | 0.015g |
|
| Polyunsaturated fat | 0.201g | 0.096g |
|
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 | Equal | |
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
147%
56%
Minerals Daily Need Coverage Score
25%
16%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 48mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Chinese cabbage is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.