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Marrow-stem Kale vs Cauliflower - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 1.45g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.075g)
Which food is cheaper?
Cauliflower
Cauliflower 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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Cauliflower
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
31
Cauliflower
Mineral Summary Score
17
Marrow-stem Kale
10
Cauliflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +11.9%
Contains more Calcium +954.5%
Contains more Magnesium +80%
Contains more Copper +17.9%
Contains less Sodium -43.3%
Contains more Potassium +40.4%
Contains more Zinc +28.6%
Contains more Phosphorus +76%
Contains more Iron +11.9%
Contains more Calcium +954.5%
Contains more Magnesium +80%
Contains more Copper +17.9%
Contains less Sodium -43.3%
Contains more Potassium +40.4%
Contains more Zinc +28.6%
Contains more Phosphorus +76%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2725%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +46.4%
Contains more Vitamin K +2720%
Contains more Vitamin C +36.5%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +11.5%
Equal in Vitamin B1 - 0.05
Contains more Vitamin A +∞%
Contains more Vitamin E +2725%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +46.4%
Contains more Vitamin K +2720%
Contains more Vitamin C +36.5%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +11.5%
Equal in Vitamin B1 - 0.05

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Marrow-stem Kale
12%
Cauliflower
Carbohydrates
5%
Marrow-stem Kale
5%
Cauliflower
Fats
3%
Marrow-stem Kale
1%
Cauliflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Cauliflower Opinion
Calories 32 25 Marrow-stem Kale
Protein 3.02 1.92 Marrow-stem Kale
Fats 0.61 0.28 Marrow-stem Kale
Vitamin C 35.3 48.2 Cauliflower
Carbs 5.42 4.97 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.42 Marrow-stem Kale
Calcium 232 22 Marrow-stem Kale
Potassium 213 299 Cauliflower
Magnesium 27 15 Marrow-stem Kale
Sugars 0.46 1.91 Cauliflower
Fiber 4 2 Marrow-stem Kale
Copper 0.046 0.039 Marrow-stem Kale
Zinc 0.21 0.27 Cauliflower
Starch
Phosphorus 25 44 Cauliflower
Sodium 17 30 Marrow-stem Kale
Vitamin A 5019 0 Marrow-stem Kale
Vitamin E 2.26 0.08 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.05 Marrow-stem Kale
Vitamin B2 0.13 0.06 Marrow-stem Kale
Vitamin B3 0.742 0.507 Marrow-stem Kale
Vitamin B5 0.267 0.667 Cauliflower
Vitamin B6 0.165 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 437.1 15.5 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.13 Marrow-stem Kale
Monounsaturated Fat 0.03 0.034 Cauliflower
Polyunsaturated fat 0.201 0.031 Marrow-stem Kale
Tryptophan 0.031 0.02 Marrow-stem Kale
Threonine 0.086 0.076 Marrow-stem Kale
Isoleucine 0.1 0.071 Marrow-stem Kale
Leucine 0.151 0.106 Marrow-stem Kale
Lysine 0.117 0.217 Cauliflower
Methionine 0.033 0.02 Marrow-stem Kale
Phenylalanine 0.087 0.065 Marrow-stem Kale
Valine 0.12 0.125 Cauliflower
Histidine 0.047 0.056 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.