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

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Comparison summary

Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.023g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 1.87g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Scallion
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Scallion
Low Calories diet Equal
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
82
Scallion
Mineral Summary Score
17
Marrow-stem Kale
15
Scallion

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 Calcium +222.2%
Contains more Magnesium +35%
Contains more Iron +214.9%
Contains more Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
Equal in Sodium - 16
Contains more Calcium +222.2%
Contains more Magnesium +35%
Contains more Iron +214.9%
Contains more Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
Equal in Sodium - 16

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 C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +111.2%
Equal in Vitamin B1 - 0.055
Contains more Vitamin C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +111.2%
Equal in Vitamin B1 - 0.055

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
11%
Scallion
Carbohydrates
5%
Marrow-stem Kale
7%
Scallion
Fats
3%
Marrow-stem Kale
1%
Scallion

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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 Scallion Opinion
Calories 32 32
Protein 3.02 1.83 Marrow-stem Kale
Fats 0.61 0.19 Marrow-stem Kale
Vitamin C 35.3 18.8 Marrow-stem Kale
Carbs 5.42 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.48 Scallion
Calcium 232 72 Marrow-stem Kale
Potassium 213 276 Scallion
Magnesium 27 20 Marrow-stem Kale
Sugars 0.46 2.33 Scallion
Fiber 4 2.6 Marrow-stem Kale
Copper 0.046 0.083 Scallion
Zinc 0.21 0.39 Scallion
Starch
Phosphorus 25 37 Scallion
Sodium 17 16 Scallion
Vitamin A 5019 997 Marrow-stem Kale
Vitamin E 2.26 0.55 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.055 Scallion
Vitamin B2 0.13 0.08 Marrow-stem Kale
Vitamin B3 0.742 0.525 Marrow-stem Kale
Vitamin B5 0.267 0.075 Marrow-stem Kale
Vitamin B6 0.165 0.061 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 207 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.032 Scallion
Monounsaturated Fat 0.03 0.027 Marrow-stem Kale
Polyunsaturated fat 0.201 0.074 Marrow-stem Kale
Tryptophan 0.031 0.02 Marrow-stem Kale
Threonine 0.086 0.072 Marrow-stem Kale
Isoleucine 0.1 0.077 Marrow-stem Kale
Leucine 0.151 0.109 Marrow-stem Kale
Lysine 0.117 0.091 Marrow-stem Kale
Methionine 0.033 0.02 Marrow-stem Kale
Phenylalanine 0.087 0.059 Marrow-stem Kale
Valine 0.12 0.081 Marrow-stem Kale
Histidine 0.047 0.032 Marrow-stem Kale
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.