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  6. Spinach vs. Marrow-stem Kale

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

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How are Spinach and Marrow-stem Kale different?

  • Spinach is higher in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Manganese, Vitamin B2, and Potassium, however, Marrow-stem Kale is richer in Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Spinach is 47% higher.
  • Spinach contains 8 times more Iron than Marrow-stem Kale. While Spinach contains 3.57mg of Iron, Marrow-stem Kale contains only 0.47mg.

Spinach, cooked, boiled, drained, without salt and Collards, raw are the varieties used in this article.

Infographic

Spinach vs Marrow-stem Kale infographic
Infographic link

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.
Spinach
Spinach
8
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +659.6%
Contains more Magnesium +222.2%
Contains more Phosphorus +124%
Contains more Potassium +118.8%
Contains more Zinc +261.9%
Contains more Copper +278.3%
Contains more Manganese +42.1%
Contains more Selenium +15.4%
Contains more Calcium +70.6%
Contains less Sodium -75.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +659.6%
Contains more Magnesium +222.2%
Contains more Phosphorus +124%
Contains more Potassium +118.8%
Contains more Zinc +261.9%
Contains more Copper +278.3%
Contains more Manganese +42.1%
Contains more Selenium +15.4%
Contains more Calcium +70.6%
Contains less Sodium -75.7%

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.
Spinach
Spinach
6
:
4
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin A +108.8%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +46.7%
Contains more Folate +13.2%
Contains more Vitamin K +12.9%
Contains more Vitamin C +260.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B5 +84.1%
Equal in Vitamin E - 2.26
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin A +108.8%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +46.7%
Contains more Folate +13.2%
Contains more Vitamin K +12.9%
Contains more Vitamin C +260.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B5 +84.1%
Equal in Vitamin E - 2.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Other +36.1%
Contains more Fats +134.6%
Contains more Carbs +44.5%
Equal in Protein - 3.02
Equal in Water - 89.62
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more Other +36.1%
Contains more Fats +134.6%
Contains more Carbs +44.5%
Equal in Protein - 3.02
Equal in Water - 89.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +84.4%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Marrow-stem Kale Opinion
Net carbs 1.35g 1.42g Marrow-stem Kale
Protein 2.97g 3.02g Marrow-stem Kale
Fats 0.26g 0.61g Marrow-stem Kale
Carbs 3.75g 5.42g Marrow-stem Kale
Calories 23kcal 32kcal Marrow-stem Kale
Sugar 0.43g 0.46g Spinach
Fiber 2.4g 4g Marrow-stem Kale
Calcium 136mg 232mg Marrow-stem Kale
Iron 3.57mg 0.47mg Spinach
Magnesium 87mg 27mg Spinach
Phosphorus 56mg 25mg Spinach
Potassium 466mg 213mg Spinach
Sodium 70mg 17mg Marrow-stem Kale
Zinc 0.76mg 0.21mg Spinach
Copper 0.174mg 0.046mg Spinach
Manganese 0.935mg 0.658mg Spinach
Selenium 1.5µg 1.3µg Spinach
Vitamin A 10481IU 5019IU Spinach
Vitamin A RAE 524µg 251µg Spinach
Vitamin E 2.08mg 2.26mg Marrow-stem Kale
Vitamin C 9.8mg 35.3mg Marrow-stem Kale
Vitamin B1 0.095mg 0.054mg Spinach
Vitamin B2 0.236mg 0.13mg Spinach
Vitamin B3 0.49mg 0.742mg Marrow-stem Kale
Vitamin B5 0.145mg 0.267mg Marrow-stem Kale
Vitamin B6 0.242mg 0.165mg Spinach
Folate 146µg 129µg Spinach
Vitamin K 493.6µg 437.1µg Spinach
Tryptophan 0.04mg 0.031mg Spinach
Threonine 0.127mg 0.086mg Spinach
Isoleucine 0.152mg 0.1mg Spinach
Leucine 0.231mg 0.151mg Spinach
Lysine 0.182mg 0.117mg Spinach
Methionine 0.055mg 0.033mg Spinach
Phenylalanine 0.134mg 0.087mg Spinach
Valine 0.168mg 0.12mg Spinach
Histidine 0.066mg 0.047mg Spinach
Saturated Fat 0.043g 0.055g Spinach
Monounsaturated Fat 0.006g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.109g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
183%
Spinach
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
52%
Spinach
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.