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  6. Banana vs. Marrow-stem Kale

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

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Differences between bananas and marrow-stem Kale

  • Bananas are higher in vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Bananas have 2 times more vitamin B6 than marrow-stem Kale. While bananas have 0.367mg of vitamin B6, marrow-stem Kale has only 0.165mg.
  • Marrow-stem Kale has a lower glycemic index (32) than bananas (48).

The food types used in this comparison are Bananas, raw and Collards, raw.

Infographic

Banana 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.
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 +68.1%
Contains more CopperCopper +69.6%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +4540%
Contains more IronIron +80.8%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +143.7%
Contains more SeleniumSelenium +30%
~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.
Banana
Banana
2
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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 B5Vitamin B5 +25.1%
Contains more Vitamin B6Vitamin B6 +122.4%
Contains more Vitamin CVitamin C +305.7%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin KVitamin K +87320%
Contains more FolateFolate +545%
Contains more CholineCholine +136.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Marrow-stem Kale DV% diff.
Vitamin K 0.5µg 437.1µg 364%
Vitamin C 8.7mg 35.3mg 30%
Vitamin A 3µg 251µg 28%
Folate 20µg 129µg 27%
Calcium 5mg 232mg 23%
Manganese 0.27mg 0.658mg 17%
Vitamin B6 0.367mg 0.165mg 16%
Vitamin E 0.1mg 2.26mg 14%
Fructose 4.85g 6%
Carbs 22.84g 5.42g 6%
Fiber 2.6g 4g 6%
Potassium 358mg 213mg 4%
Vitamin B2 0.073mg 0.13mg 4%
Protein 1.09g 3.02g 4%
Copper 0.078mg 0.046mg 4%
Calories 89kcal 32kcal 3%
Iron 0.26mg 0.47mg 3%
Vitamin B1 0.031mg 0.054mg 2%
Starch 5.38g 2%
Choline 9.8mg 23.2mg 2%
Polyunsaturated fat 0.073g 0.201g 1%
Vitamin B5 0.334mg 0.267mg 1%
Sodium 1mg 17mg 1%
Zinc 0.15mg 0.21mg 1%
Selenium 1µg 1.3µg 1%
Fats 0.33g 0.61g 0%
Net carbs 20.24g 1.42g N/A
Magnesium 27mg 27mg 0%
Sugar 12.23g 0.46g N/A
Phosphorus 22mg 25mg 0%
Vitamin B3 0.665mg 0.742mg 0%
Saturated fat 0.112g 0.055g 0%
Monounsaturated fat 0.032g 0.03g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.028mg 0.086mg 0%
Isoleucine 0.028mg 0.1mg 0%
Leucine 0.068mg 0.151mg 0%
Lysine 0.05mg 0.117mg 0%
Methionine 0.008mg 0.033mg 0%
Phenylalanine 0.049mg 0.087mg 0%
Valine 0.047mg 0.12mg 0%
Histidine 0.077mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 +321.4%
Contains more ProteinProtein +177.1%
Contains more FatsFats +84.8%
Contains more WaterWater +19.6%
Contains more OtherOther +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -50.9%
Contains more Poly. FatPolyunsaturated fat +175.3%
~equal in Monounsaturated fat ~0.03g

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.