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

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Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 0.04g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.008g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Spinach
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
220
Spinach
Mineral Summary Score
17
Marrow-stem Kale
30
Spinach

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 +134.3%
Contains less Sodium -78.5%
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more Phosphorus +96%
Contains more Calcium +134.3%
Contains less Sodium -78.5%
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more Phosphorus +96%

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 +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Equal in Vitamin B3 - 0.724
Contains more Vitamin C +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Equal in Vitamin B3 - 0.724

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
17%
Spinach
Carbohydrates
5%
Marrow-stem Kale
4%
Spinach
Fats
3%
Marrow-stem Kale
2%
Spinach

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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 Spinach Opinion
Calories 32 23 Marrow-stem Kale
Protein 3.02 2.86 Marrow-stem Kale
Fats 0.61 0.39 Marrow-stem Kale
Vitamin C 35.3 28.1 Marrow-stem Kale
Carbs 5.42 3.63 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.71 Spinach
Calcium 232 99 Marrow-stem Kale
Potassium 213 558 Spinach
Magnesium 27 79 Spinach
Sugars 0.46 0.42 Marrow-stem Kale
Fiber 4 2.2 Marrow-stem Kale
Copper 0.046 0.13 Spinach
Zinc 0.21 0.53 Spinach
Starch
Phosphorus 25 49 Spinach
Sodium 17 79 Marrow-stem Kale
Vitamin A 5019 9377 Spinach
Vitamin E 2.26 2.03 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.078 Spinach
Vitamin B2 0.13 0.189 Spinach
Vitamin B3 0.742 0.724 Marrow-stem Kale
Vitamin B5 0.267 0.065 Marrow-stem Kale
Vitamin B6 0.165 0.195 Spinach
Vitamin B12 0 0
Vitamin K 437.1 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.063 Marrow-stem Kale
Monounsaturated Fat 0.03 0.01 Marrow-stem Kale
Polyunsaturated fat 0.201 0.165 Marrow-stem Kale
Tryptophan 0.031 0.039 Spinach
Threonine 0.086 0.122 Spinach
Isoleucine 0.1 0.147 Spinach
Leucine 0.151 0.223 Spinach
Lysine 0.117 0.174 Spinach
Methionine 0.033 0.053 Spinach
Phenylalanine 0.087 0.129 Spinach
Valine 0.12 0.161 Spinach
Histidine 0.047 0.064 Spinach
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.