Bagel vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Bagel and Marrow-stem Kale different?
- Bagel is higher in Selenium, Manganese, Vitamin B1, Iron, and Phosphorus, however, Marrow-stem Kale is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Calcium.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 363% higher.
- Bagel contains 26 times more Sodium than Marrow-stem Kale. While Bagel contains 439mg of Sodium, Marrow-stem Kale contains only 17mg.
Bagels, wheat and Collards, raw are the varieties 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
+487.2%
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Magnesium
+88.9%
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Phosphorus
+468%
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Zinc
+423.8%
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Copper
+280.4%
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Manganese
+117.3%
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Selenium
+2107.7%
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Calcium
+1060%
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Potassium
+29.1%
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Sodium
-96.1%
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Iron
+487.2%
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Magnesium
+88.9%
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Phosphorus
+468%
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Zinc
+423.8%
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Copper
+280.4%
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Manganese
+117.3%
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Selenium
+2107.7%
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Calcium
+1060%
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Potassium
+29.1%
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Sodium
-96.1%
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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Vitamin B1
+646.3%
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Vitamin B2
+60.8%
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Vitamin B3
+354.2%
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Vitamin B5
+40.4%
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Vitamin A
+∞%
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Vitamin E
+606.3%
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Vitamin C
+∞%
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Vitamin B6
+12.2%
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Folate
+69.7%
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Vitamin K
+29040%
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Vitamin B1
+646.3%
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Vitamin B2
+60.8%
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Vitamin B3
+354.2%
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Vitamin B5
+40.4%
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Vitamin A
+∞%
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Vitamin E
+606.3%
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Vitamin C
+∞%
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Vitamin B6
+12.2%
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Folate
+69.7%
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Vitamin K
+29040%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+237.7%
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Fats
+150.8%
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Carbs
+802%
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Other
+37.6%
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Water
+138.7%
Protein:
10.2 g
Fats:
1.53 g
Carbs:
48.89 g
Water:
37.55 g
Other:
1.83 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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Protein
+237.7%
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Fats
+150.8%
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Carbs
+802%
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Other
+37.6%
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Water
+138.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-100%
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Monounsaturated Fat
+866.7%
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Polyunsaturated fat
+365.7%
Saturated Fat:
0 g
Monounsaturated Fat:
0.29 g
Polyunsaturated fat:
0.936 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Saturated Fat
-100%
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Monounsaturated Fat
+866.7%
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Polyunsaturated fat
+365.7%
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 44.79g | 1.42g |
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| Protein | 10.2g | 3.02g |
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| Fats | 1.53g | 0.61g |
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| Carbs | 48.89g | 5.42g |
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| Calories | 250kcal | 32kcal |
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| Sugar | 6.12g | 0.46g |
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| Fiber | 4.1g | 4g |
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| Calcium | 20mg | 232mg |
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| Iron | 2.76mg | 0.47mg |
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| Magnesium | 51mg | 27mg |
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| Phosphorus | 142mg | 25mg |
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| Potassium | 165mg | 213mg |
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| Sodium | 439mg | 17mg |
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| Zinc | 1.1mg | 0.21mg |
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| Copper | 0.175mg | 0.046mg |
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| Manganese | 1.43mg | 0.658mg |
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| Selenium | 28.7µg | 1.3µg |
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| Vitamin A | 0IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0.32mg | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.403mg | 0.054mg |
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| Vitamin B2 | 0.209mg | 0.13mg |
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| Vitamin B3 | 3.37mg | 0.742mg |
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| Vitamin B5 | 0.375mg | 0.267mg |
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| Vitamin B6 | 0.147mg | 0.165mg |
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| Folate | 76µg | 129µg |
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| Vitamin K | 1.5µg | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0g | 0.055g |
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| Monounsaturated Fat | 0.29g | 0.03g |
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| Polyunsaturated fat | 0.936g | 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 |
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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
28%
147%
Minerals Daily Need Coverage Score
71%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 5.66g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 422mg)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 37)
Which food is lower in Saturated Fat?
Bagel is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Bagel is cheaper (difference - $0.5)
Which food is richer in minerals?
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.