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  6. Beef broiled vs. Marrow-stem Kale

Beef broiled vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are beef broiled and marrow-stem Kale different?

  • Beef broiled is higher in vitamin B12, zinc, selenium, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has less cholesterol.
  • Beef broiled has a lower glycemic index (0) than marrow-stem Kale (32).

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Collards, raw are the varieties used in this article.

Infographic

Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 +49.3%
Contains more IronIron +453.2%
Contains more CopperCopper +84.8%
Contains more ZincZinc +2904.8%
Contains more PhosphorusPhosphorus +692%
Contains more SeleniumSelenium +1553.8%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1188.9%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +5383.3%

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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 B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +624.8%
Contains more Vitamin B5Vitamin B5 +146.4%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +255.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin KVitamin K +36325%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Marrow-stem Kale DV% diff.
Vitamin K 1.2µg 437.1µg 363%
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.21mg 55%
Protein 25.93g 3.02g 46%
Vitamin C 0mg 35.3mg 39%
Selenium 21.5µg 1.3µg 37%
Folate 9µg 129µg 30%
Vitamin B3 5.378mg 0.742mg 29%
Cholesterol 88mg 0mg 29%
Vitamin A 3µg 251µg 28%
Manganese 0.012mg 0.658mg 28%
Iron 2.6mg 0.47mg 27%
Saturated fat 5.895g 0.055g 27%
Phosphorus 198mg 25mg 25%
Fats 15.41g 0.61g 23%
Calcium 18mg 232mg 21%
Vitamin B6 0.382mg 0.165mg 17%
Monounsaturated fat 6.668g 0.03g 17%
Fiber 0g 4g 16%
Vitamin E 0.12mg 2.26mg 14%
Choline 82.4mg 23.2mg 11%
Calories 250kcal 32kcal 11%
Vitamin B5 0.658mg 0.267mg 8%
Vitamin B2 0.176mg 0.13mg 4%
Copper 0.085mg 0.046mg 4%
Potassium 318mg 213mg 3%
Sodium 72mg 17mg 2%
Carbs 0g 5.42g 2%
Polyunsaturated fat 0.484g 0.201g 2%
Vitamin B1 0.046mg 0.054mg 1%
Magnesium 21mg 27mg 1%
Net carbs 0g 1.42g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.46g N/A
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.031mg 0%
Threonine 0.72mg 0.086mg 0%
Isoleucine 0.822mg 0.1mg 0%
Leucine 1.45mg 0.151mg 0%
Lysine 1.54mg 0.117mg 0%
Methionine 0.478mg 0.033mg 0%
Phenylalanine 0.725mg 0.087mg 0%
Valine 0.914mg 0.12mg 0%
Histidine 0.604mg 0.047mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 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 ProteinProtein +758.6%
Contains more FatsFats +2426.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.6%
Contains more OtherOther +95.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 +22126.7%
Contains more Poly. FatPolyunsaturated fat +140.8%
Contains less Sat. FatSaturated fat -99.1%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.