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  6. Avocado vs. Marrow-stem Kale

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

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How are avocadoes and marrow-stem Kale different?

  • Avocadoes are richer in vitamin B5, copper, and fiber, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, manganese, calcium, and folate.
  • Marrow-stem Kale covers your daily need for vitamin K, 347% more than avocadoes.
  • Avocadoes contain 39 times more saturated fat than marrow-stem Kale. Avocadoes contain 2.126g of saturated fat, while marrow-stem Kale contains 0.055g.

Avocados, raw, all commercial varieties and Collards, raw types were used in this article.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +127.7%
Contains more IronIron +17%
Contains more CopperCopper +313%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -58.8%
Contains more CalciumCalcium +1833.3%
Contains more ManganeseManganese +363.4%
Contains more SeleniumSelenium +225%
~equal in Magnesium ~27mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +24.1%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B5Vitamin B5 +420.2%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin CVitamin C +253%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin KVitamin K +1981.4%
Contains more FolateFolate +59.3%
Contains more CholineCholine +63.4%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +2303.3%
Contains more CarbsCarbs +57.4%
Contains more OtherOther +18.8%
Contains more ProteinProtein +51%
Contains more WaterWater +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +32563.3%
Contains more Poly. FatPolyunsaturated fat +803.5%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Marrow-stem Kale DV% diff.
Vitamin K 21µg 437.1µg 347%
Vitamin C 10mg 35.3mg 28%
Vitamin A 7µg 251µg 27%
Monounsaturated fat 9.799g 0.03g 24%
Fats 14.66g 0.61g 22%
Calcium 12mg 232mg 22%
Vitamin B5 1.389mg 0.267mg 22%
Manganese 0.142mg 0.658mg 22%
Copper 0.19mg 0.046mg 16%
Folate 81µg 129µg 12%
Fiber 6.7g 4g 11%
Polyunsaturated fat 1.816g 0.201g 11%
Saturated fat 2.126g 0.055g 9%
Potassium 485mg 213mg 8%
Vitamin B6 0.257mg 0.165mg 7%
Vitamin B3 1.738mg 0.742mg 6%
Calories 160kcal 32kcal 6%
Zinc 0.64mg 0.21mg 4%
Phosphorus 52mg 25mg 4%
Selenium 0.4µg 1.3µg 2%
Protein 2g 3.02g 2%
Choline 14.2mg 23.2mg 2%
Vitamin E 2.07mg 2.26mg 1%
Vitamin B1 0.067mg 0.054mg 1%
Iron 0.55mg 0.47mg 1%
Carbs 8.53g 5.42g 1%
Net carbs 1.83g 1.42g N/A
Magnesium 29mg 27mg 0%
Sugar 0.66g 0.46g N/A
Starch 0.11g 0%
Sodium 7mg 17mg 0%
Vitamin B2 0.13mg 0.13mg 0%
Tryptophan 0.025mg 0.031mg 0%
Threonine 0.073mg 0.086mg 0%
Isoleucine 0.084mg 0.1mg 0%
Leucine 0.143mg 0.151mg 0%
Lysine 0.132mg 0.117mg 0%
Methionine 0.038mg 0.033mg 0%
Phenylalanine 0.097mg 0.087mg 0%
Valine 0.107mg 0.12mg 0%
Histidine 0.049mg 0.047mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Avocado
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
21%
Avocado
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.071g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 8)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.3)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.