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  6. Beefsteak raw vs. Marrow-stem Kale

Beefsteak raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and marrow-stem Kale

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, phosphorus, and vitamin B3; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than beefsteak raw.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Collards, raw.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +76.1%
Contains more IronIron +325.5%
Contains more CopperCopper +71.7%
Contains more ZincZinc +2423.8%
Contains more PhosphorusPhosphorus +780%
Contains more SeleniumSelenium +2046.2%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -69.1%
~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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +580.3%
Contains more Vitamin B6Vitamin B6 +229.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin KVitamin K +29040%
Contains more FolateFolate +4200%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Marrow-stem Kale DV% diff.
Vitamin K 1.5µg 437.1µg 363%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 1.3µg 48%
Zinc 5.3mg 0.21mg 46%
Vitamin C 0mg 35.3mg 39%
Protein 21.38g 3.02g 37%
Folate 3µg 129µg 32%
Manganese 0.658mg 29%
Vitamin B6 0.543mg 0.165mg 29%
Vitamin A 2µg 251µg 28%
Phosphorus 220mg 25mg 28%
Vitamin B3 5.048mg 0.742mg 27%
Calcium 5mg 232mg 23%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.47mg 19%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Saturated fat 1.875g 0.055g 8%
Fats 5.36g 0.61g 7%
Monounsaturated fat 2.354g 0.03g 6%
Potassium 375mg 213mg 5%
Vitamin B5 0.267mg 5%
Calories 134kcal 32kcal 5%
Choline 23.2mg 4%
Vitamin B2 0.182mg 0.13mg 4%
Copper 0.079mg 0.046mg 4%
Vitamin B1 0.075mg 0.054mg 2%
Sodium 55mg 17mg 2%
Carbs 0g 5.42g 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 1.42g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 27mg 0%
Sugar 0g 0.46g N/A
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.201g 0%
Tryptophan 0.262mg 0.031mg 0%
Threonine 1.099mg 0.086mg 0%
Isoleucine 1.09mg 0.1mg 0%
Leucine 2.011mg 0.151mg 0%
Lysine 2.247mg 0.117mg 0%
Methionine 0.621mg 0.033mg 0%
Phenylalanine 0.931mg 0.087mg 0%
Valine 1.152mg 0.12mg 0%
Histidine 0.868mg 0.047mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +607.9%
Contains more FatsFats +778.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.9%
Contains more OtherOther +303%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +7746.7%
Contains less Sat. FatSaturated fat -97.1%
~equal in Polyunsaturated fat ~0.201g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.