Marrow-stem Kale vs. Spinach — In-Depth Nutrition Comparison
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How are Marrow-stem Kale and Spinach different?
- Marrow-stem Kale is higher in Vitamin C, and Calcium, however, Spinach is richer in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Manganese, Vitamin B2, and Potassium.
- Daily need coverage for Vitamin K from Spinach is 47% higher.
- Marrow-stem Kale contains 4 times more Vitamin C than Spinach. While Marrow-stem Kale contains 35.3mg of Vitamin C, Spinach contains only 9.8mg.
Collards, raw and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.
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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
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Calcium
+70.6%
Contains
less
Sodium
-75.7%
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Iron
+659.6%
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Magnesium
+222.2%
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Phosphorus
+124%
Contains
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Potassium
+118.8%
Contains
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Zinc
+261.9%
Contains
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Copper
+278.3%
Contains
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Manganese
+42.1%
Contains
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Selenium
+15.4%
Contains
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Calcium
+70.6%
Contains
less
Sodium
-75.7%
Contains
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Iron
+659.6%
Contains
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Magnesium
+222.2%
Contains
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Phosphorus
+124%
Contains
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Potassium
+118.8%
Contains
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Zinc
+261.9%
Contains
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Copper
+278.3%
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Manganese
+42.1%
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Selenium
+15.4%
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.
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Contains
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Vitamin C
+260.2%
Contains
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Vitamin B3
+51.4%
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Vitamin B5
+84.1%
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Vitamin A
+108.8%
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Vitamin B1
+75.9%
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Vitamin B2
+81.5%
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Vitamin B6
+46.7%
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Folate
+13.2%
Contains
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Vitamin K
+12.9%
Equal in Vitamin E - 2.08
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Vitamin C
+260.2%
Contains
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Vitamin B3
+51.4%
Contains
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Vitamin B5
+84.1%
Contains
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Vitamin A
+108.8%
Contains
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Vitamin B1
+75.9%
Contains
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Vitamin B2
+81.5%
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Vitamin B6
+46.7%
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Folate
+13.2%
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Vitamin K
+12.9%
Equal in Vitamin E - 2.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+134.6%
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Carbs
+44.5%
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Other
+36.1%
Equal in Protein - 2.97
Equal in Water - 91.21
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Contains
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Fats
+134.6%
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Carbs
+44.5%
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Other
+36.1%
Equal in Protein - 2.97
Equal in Water - 91.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+84.4%
Contains
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Saturated Fat
-21.8%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+84.4%
Contains
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Saturated Fat
-21.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 1.35g |
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| Protein | 3.02g | 2.97g |
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| Fats | 0.61g | 0.26g |
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| Carbs | 5.42g | 3.75g |
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| Calories | 32kcal | 23kcal |
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| Sugar | 0.46g | 0.43g |
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| Fiber | 4g | 2.4g |
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| Calcium | 232mg | 136mg |
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| Iron | 0.47mg | 3.57mg |
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| Magnesium | 27mg | 87mg |
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| Phosphorus | 25mg | 56mg |
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| Potassium | 213mg | 466mg |
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| Sodium | 17mg | 70mg |
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| Zinc | 0.21mg | 0.76mg |
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| Copper | 0.046mg | 0.174mg |
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| Manganese | 0.658mg | 0.935mg |
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| Selenium | 1.3µg | 1.5µg |
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| Vitamin A | 5019IU | 10481IU |
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| Vitamin A RAE | 251µg | 524µg |
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| Vitamin E | 2.26mg | 2.08mg |
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| Vitamin C | 35.3mg | 9.8mg |
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| Vitamin B1 | 0.054mg | 0.095mg |
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| Vitamin B2 | 0.13mg | 0.236mg |
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| Vitamin B3 | 0.742mg | 0.49mg |
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| Vitamin B5 | 0.267mg | 0.145mg |
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| Vitamin B6 | 0.165mg | 0.242mg |
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| Folate | 129µg | 146µg |
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| Vitamin K | 437.1µg | 493.6µg |
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| Tryptophan | 0.031mg | 0.04mg |
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| Threonine | 0.086mg | 0.127mg |
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| Isoleucine | 0.1mg | 0.152mg |
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| Leucine | 0.151mg | 0.231mg |
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| Lysine | 0.117mg | 0.182mg |
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| Methionine | 0.033mg | 0.055mg |
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| Phenylalanine | 0.087mg | 0.134mg |
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| Valine | 0.12mg | 0.168mg |
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| Histidine | 0.047mg | 0.066mg |
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| Saturated Fat | 0.055g | 0.043g |
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| Monounsaturated Fat | 0.03g | 0.006g |
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| Polyunsaturated fat | 0.201g | 0.109g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
183%
Minerals Daily Need Coverage Score
25%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 53mg)
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 vitamins?
?
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.