Spinach raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Spinach raw and Marrow-stem Kale different?
- Spinach raw is richer in Vitamin K, Iron, Vitamin A RAE, Folate, Magnesium, Manganese, Potassium, and Copper, while Marrow-stem Kale is higher in Calcium, and Vitamin C.
- Spinach raw covers your daily need of Vitamin K 38% more than Marrow-stem Kale.
- Spinach raw contains 6 times more Iron than Marrow-stem Kale. Spinach raw contains 2.71mg of Iron, while Marrow-stem Kale contains 0.47mg.
Spinach, raw and Collards, raw types were used in this article.
Infographic
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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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Iron
+476.6%
Contains
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Magnesium
+192.6%
Contains
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Phosphorus
+96%
Contains
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Potassium
+162%
Contains
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Zinc
+152.4%
Contains
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Copper
+182.6%
Contains
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Manganese
+36.3%
Contains
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Calcium
+134.3%
Contains
less
Sodium
-78.5%
Contains
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Selenium
+30%
Contains
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Iron
+476.6%
Contains
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Magnesium
+192.6%
Contains
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Phosphorus
+96%
Contains
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Potassium
+162%
Contains
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Zinc
+152.4%
Contains
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Copper
+182.6%
Contains
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Manganese
+36.3%
Contains
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Calcium
+134.3%
Contains
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Sodium
-78.5%
Contains
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Selenium
+30%
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.
:
Contains
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Vitamin A
+86.8%
Contains
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Vitamin B1
+44.4%
Contains
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Vitamin B2
+45.4%
Contains
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Vitamin B6
+18.2%
Contains
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Folate
+50.4%
Contains
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Vitamin K
+10.5%
Contains
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Vitamin E
+11.3%
Contains
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Vitamin C
+25.6%
Contains
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Vitamin B5
+310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1
Contains
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Vitamin A
+86.8%
Contains
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Vitamin B1
+44.4%
Contains
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Vitamin B2
+45.4%
Contains
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Vitamin B6
+18.2%
Contains
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Folate
+50.4%
Contains
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Vitamin K
+10.5%
Contains
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Vitamin E
+11.3%
Contains
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Vitamin C
+25.6%
Contains
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Vitamin B5
+310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+29.3%
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Fats
+56.4%
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Carbs
+49.3%
Equal in Protein - 3.02
Equal in Water - 89.62
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Other
+29.3%
Contains
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Fats
+56.4%
Contains
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Carbs
+49.3%
Equal in Protein - 3.02
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-12.7%
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Monounsaturated Fat
+200%
Contains
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Polyunsaturated fat
+21.8%
Saturated Fat:
0.063 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.165 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-12.7%
Contains
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Monounsaturated Fat
+200%
Contains
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Polyunsaturated 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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.43g | 1.42g |
|
| Protein | 2.86g | 3.02g |
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| Fats | 0.39g | 0.61g |
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| Carbs | 3.63g | 5.42g |
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| Calories | 23kcal | 32kcal |
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| Fructose | 0.15g |
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| Sugar | 0.42g | 0.46g |
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| Fiber | 2.2g | 4g |
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| Calcium | 99mg | 232mg |
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| Iron | 2.71mg | 0.47mg |
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| Magnesium | 79mg | 27mg |
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| Phosphorus | 49mg | 25mg |
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| Potassium | 558mg | 213mg |
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| Sodium | 79mg | 17mg |
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| Zinc | 0.53mg | 0.21mg |
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| Copper | 0.13mg | 0.046mg |
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| Manganese | 0.897mg | 0.658mg |
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| Selenium | 1µg | 1.3µg |
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| Vitamin A | 9377IU | 5019IU |
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| Vitamin A RAE | 469µg | 251µg |
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| Vitamin E | 2.03mg | 2.26mg |
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| Vitamin C | 28.1mg | 35.3mg |
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| Vitamin B1 | 0.078mg | 0.054mg |
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| Vitamin B2 | 0.189mg | 0.13mg |
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| Vitamin B3 | 0.724mg | 0.742mg |
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| Vitamin B5 | 0.065mg | 0.267mg |
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| Vitamin B6 | 0.195mg | 0.165mg |
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| Folate | 194µg | 129µg |
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| Vitamin K | 482.9µg | 437.1µg |
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| Tryptophan | 0.039mg | 0.031mg |
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| Threonine | 0.122mg | 0.086mg |
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| Isoleucine | 0.147mg | 0.1mg |
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| Leucine | 0.223mg | 0.151mg |
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| Lysine | 0.174mg | 0.117mg |
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| Methionine | 0.053mg | 0.033mg |
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| Phenylalanine | 0.129mg | 0.087mg |
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| Valine | 0.161mg | 0.12mg |
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| Histidine | 0.064mg | 0.047mg |
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| Saturated Fat | 0.063g | 0.055g |
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| Monounsaturated Fat | 0.01g | 0.03g |
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| Polyunsaturated fat | 0.165g | 0.201g |
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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 | |
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
181%
147%
Minerals Daily Need Coverage Score
45%
25%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.008g)
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.