Marrow-stem Kale vs. Watercress — In-Depth Nutrition Comparison
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Important differences between Marrow-stem Kale and Watercress
- Marrow-stem Kale has more Vitamin K, Folate, Manganese, Fiber, Calcium, Vitamin A RAE, and Vitamin E , however, Watercress is richer in Vitamin C, and Phosphorus.
- Marrow-stem Kale's daily need coverage for Vitamin K is 156% more.
- Marrow-stem Kale contains 14 times more Folate than Watercress. Marrow-stem Kale contains 129µg of Folate, while Watercress contains 9µg.
The food varieties used in the comparison are Collards, raw and Watercress, raw.
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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
+93.3%
Contains
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Iron
+135%
Contains
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Magnesium
+28.6%
Contains
less
Sodium
-58.5%
Contains
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Zinc
+90.9%
Contains
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Manganese
+169.7%
Contains
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Selenium
+44.4%
Contains
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Phosphorus
+140%
Contains
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Potassium
+54.9%
Contains
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Copper
+67.4%
Contains
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Calcium
+93.3%
Contains
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Iron
+135%
Contains
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Magnesium
+28.6%
Contains
less
Sodium
-58.5%
Contains
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Zinc
+90.9%
Contains
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Manganese
+169.7%
Contains
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Selenium
+44.4%
Contains
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Phosphorus
+140%
Contains
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Potassium
+54.9%
Contains
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Copper
+67.4%
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 A
+57.3%
Contains
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Vitamin E
+126%
Contains
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Vitamin B3
+271%
Contains
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Vitamin B6
+27.9%
Contains
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Folate
+1333.3%
Contains
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Vitamin K
+74.8%
Contains
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Vitamin C
+21.8%
Contains
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Vitamin B1
+66.7%
Contains
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Vitamin B5
+16.1%
Equal in Vitamin B2 - 0.12
Contains
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Vitamin A
+57.3%
Contains
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Vitamin E
+126%
Contains
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Vitamin B3
+271%
Contains
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Vitamin B6
+27.9%
Contains
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Folate
+1333.3%
Contains
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Vitamin K
+74.8%
Contains
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Vitamin C
+21.8%
Contains
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Vitamin B1
+66.7%
Contains
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Vitamin B5
+16.1%
Equal in Vitamin B2 - 0.12
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+31.3%
Contains
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Fats
+510%
Contains
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Carbs
+320.2%
Contains
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Other
+10.8%
Equal in Water - 95.11
Equal in Other - 1.2
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Protein
+31.3%
Contains
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Fats
+510%
Contains
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Carbs
+320.2%
Contains
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Other
+10.8%
Equal in Water - 95.11
Equal in Other - 1.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+275%
Contains
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Polyunsaturated fat
+474.3%
Contains
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Saturated Fat
-50.9%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Contains
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Monounsaturated Fat
+275%
Contains
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Polyunsaturated fat
+474.3%
Contains
less
Saturated Fat
-50.9%
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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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 0.79g |
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| Protein | 3.02g | 2.3g |
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| Fats | 0.61g | 0.1g |
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| Carbs | 5.42g | 1.29g |
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| Calories | 32kcal | 11kcal |
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| Sugar | 0.46g | 0.2g |
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| Fiber | 4g | 0.5g |
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| Calcium | 232mg | 120mg |
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| Iron | 0.47mg | 0.2mg |
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| Magnesium | 27mg | 21mg |
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| Phosphorus | 25mg | 60mg |
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| Potassium | 213mg | 330mg |
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| Sodium | 17mg | 41mg |
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| Zinc | 0.21mg | 0.11mg |
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| Copper | 0.046mg | 0.077mg |
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| Manganese | 0.658mg | 0.244mg |
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| Selenium | 1.3µg | 0.9µg |
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| Vitamin A | 5019IU | 3191IU |
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| Vitamin A RAE | 251µg | 160µg |
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| Vitamin E | 2.26mg | 1mg |
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| Vitamin C | 35.3mg | 43mg |
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| Vitamin B1 | 0.054mg | 0.09mg |
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| Vitamin B2 | 0.13mg | 0.12mg |
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| Vitamin B3 | 0.742mg | 0.2mg |
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| Vitamin B5 | 0.267mg | 0.31mg |
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| Vitamin B6 | 0.165mg | 0.129mg |
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| Folate | 129µg | 9µg |
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| Vitamin K | 437.1µg | 250µg |
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| Tryptophan | 0.031mg | 0.03mg |
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| Threonine | 0.086mg | 0.133mg |
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| Isoleucine | 0.1mg | 0.093mg |
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| Leucine | 0.151mg | 0.166mg |
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| Lysine | 0.117mg | 0.134mg |
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| Methionine | 0.033mg | 0.02mg |
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| Phenylalanine | 0.087mg | 0.114mg |
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| Valine | 0.12mg | 0.137mg |
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| Histidine | 0.047mg | 0.04mg |
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| Saturated Fat | 0.055g | 0.027g |
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| Monounsaturated Fat | 0.03g | 0.008g |
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| Polyunsaturated fat | 0.201g | 0.035g |
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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%
91%
Minerals Daily Need Coverage Score
25%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.