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  6. Artichoke vs. Marrow-stem Kale

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

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How are artichoke and marrow-stem Kale different?

  • Artichoke is richer in copper, iron, and phosphorus, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, folate, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 352% more than artichoke.
  • Artichoke contains 5 times more copper than marrow-stem Kale. Artichoke contains 0.231mg of copper, while marrow-stem Kale contains 0.046mg.

Artichokes, (globe or french), raw and Collards, raw types were used in this article.

Infographic

Artichoke 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +172.3%
Contains more CopperCopper +402.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +260%
Contains more CalciumCalcium +427.3%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +157%
Contains more SeleniumSelenium +550%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more CholineCholine +48.3%
Contains more Vitamin CVitamin C +201.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +2853.4%
Contains more FolateFolate +89.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Marrow-stem Kale DV% diff.
Vitamin K 14.8µg 437.1µg 352%
Vitamin A 1µg 251µg 28%
Vitamin C 11.7mg 35.3mg 26%
Copper 0.231mg 0.046mg 21%
Calcium 44mg 232mg 19%
Manganese 0.256mg 0.658mg 17%
Folate 68µg 129µg 15%
Vitamin E 0.19mg 2.26mg 14%
Iron 1.28mg 0.47mg 10%
Phosphorus 90mg 25mg 9%
Magnesium 60mg 27mg 8%
Fiber 5.4g 4g 6%
Potassium 370mg 213mg 5%
Vitamin B2 0.066mg 0.13mg 5%
Vitamin B6 0.116mg 0.165mg 4%
Zinc 0.49mg 0.21mg 3%
Sodium 94mg 17mg 3%
Selenium 0.2µg 1.3µg 2%
Vitamin B1 0.072mg 0.054mg 2%
Carbs 10.51g 5.42g 2%
Choline 34.4mg 23.2mg 2%
Vitamin B3 1.046mg 0.742mg 2%
Polyunsaturated fat 0.064g 0.201g 1%
Calories 47kcal 32kcal 1%
Vitamin B5 0.338mg 0.267mg 1%
Protein 3.27g 3.02g 1%
Fats 0.15g 0.61g 1%
Net carbs 5.11g 1.42g N/A
Sugar 0.99g 0.46g N/A
Saturated fat 0.036g 0.055g 0%
Monounsaturated fat 0.005g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
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 CarbsCarbs +93.9%
Contains more FatsFats +306.7%
Contains more OtherOther +17.7%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +214.1%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.