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  6. Marrow-stem Kale vs. Dried fruit

Marrow-stem Kale vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between Marrow-stem Kale and Dried fruit

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, Manganese, and Calcium, while Dried fruit has more Copper, Potassium, Iron, Vitamin E , and Fiber.
  • Marrow-stem Kale covers your daily need of Vitamin K 362% more than Dried fruit.
  • Marrow-stem Kale contains 35 times more Vitamin C than Dried fruit. While Marrow-stem Kale contains 35.3mg of Vitamin C, Dried fruit contains only 1mg.

These are the specific foods used in this comparison Collards, raw and Apricots, dried, sulfured, uncooked.

Infographic

Marrow-stem Kale vs Dried fruit 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.
Marrow-stem Kale
Marrow-stem Kale
2
:
8
Dried fruit
Dried fruit
Contains more Calcium +321.8%
Contains more Manganese +180%
Contains more Iron +466%
Contains more Magnesium +18.5%
Contains more Phosphorus +184%
Contains more Potassium +445.5%
Contains less Sodium -41.2%
Contains more Zinc +85.7%
Contains more Copper +645.7%
Contains more Selenium +69.2%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +321.8%
Contains more Manganese +180%
Contains more Iron +466%
Contains more Magnesium +18.5%
Contains more Phosphorus +184%
Contains more Potassium +445.5%
Contains less Sodium -41.2%
Contains more Zinc +85.7%
Contains more Copper +645.7%
Contains more Selenium +69.2%

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.
Marrow-stem Kale
Marrow-stem Kale
7
:
3
Dried fruit
Dried fruit
Contains more Vitamin A +39.3%
Contains more Vitamin C +3430%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B6 +15.4%
Contains more Folate +1190%
Contains more Vitamin K +14000%
Contains more Vitamin E +91.6%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +93.3%
Marrow-stem Kale
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +39.3%
Contains more Vitamin C +3430%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B6 +15.4%
Contains more Folate +1190%
Contains more Vitamin K +14000%
Contains more Vitamin E +91.6%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +93.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
2
:
3
Dried fruit
Dried fruit
Contains more Fats +19.6%
Contains more Water +190.1%
Contains more Protein +12.3%
Contains more Carbs +1055.7%
Contains more Other +93.2%
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Fats +19.6%
Contains more Water +190.1%
Contains more Protein +12.3%
Contains more Carbs +1055.7%
Contains more Other +93.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +171.6%
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +146.7%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +171.6%
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +146.7%

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 Dried fruit
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Dried fruit Opinion
Net carbs 1.42g 55.34g Dried fruit
Protein 3.02g 3.39g Dried fruit
Fats 0.61g 0.51g Marrow-stem Kale
Carbs 5.42g 62.64g Dried fruit
Calories 32kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0.46g 53.44g Marrow-stem Kale
Fiber 4g 7.3g Dried fruit
Calcium 232mg 55mg Marrow-stem Kale
Iron 0.47mg 2.66mg Dried fruit
Magnesium 27mg 32mg Dried fruit
Phosphorus 25mg 71mg Dried fruit
Potassium 213mg 1162mg Dried fruit
Sodium 17mg 10mg Dried fruit
Zinc 0.21mg 0.39mg Dried fruit
Copper 0.046mg 0.343mg Dried fruit
Manganese 0.658mg 0.235mg Marrow-stem Kale
Selenium 1.3µg 2.2µg Dried fruit
Vitamin A 5019IU 3604IU Marrow-stem Kale
Vitamin A RAE 251µg 180µg Marrow-stem Kale
Vitamin E 2.26mg 4.33mg Dried fruit
Vitamin C 35.3mg 1mg Marrow-stem Kale
Vitamin B1 0.054mg 0.015mg Marrow-stem Kale
Vitamin B2 0.13mg 0.074mg Marrow-stem Kale
Vitamin B3 0.742mg 2.589mg Dried fruit
Vitamin B5 0.267mg 0.516mg Dried fruit
Vitamin B6 0.165mg 0.143mg Marrow-stem Kale
Folate 129µg 10µg Marrow-stem Kale
Vitamin K 437.1µg 3.1µg Marrow-stem Kale
Tryptophan 0.031mg 0.016mg Marrow-stem Kale
Threonine 0.086mg 0.073mg Marrow-stem Kale
Isoleucine 0.1mg 0.063mg Marrow-stem Kale
Leucine 0.151mg 0.105mg Marrow-stem Kale
Lysine 0.117mg 0.083mg Marrow-stem Kale
Methionine 0.033mg 0.015mg Marrow-stem Kale
Phenylalanine 0.087mg 0.062mg Marrow-stem Kale
Valine 0.12mg 0.078mg Marrow-stem Kale
Histidine 0.047mg 0.047mg
Saturated Fat 0.055g 0.017g Dried fruit
Monounsaturated Fat 0.03g 0.074g Dried fruit
Polyunsaturated fat 0.201g 0.074g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Dried fruit
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
38%
Dried fruit
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 52.98g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.