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  6. Beetroot vs. Marrow-stem Kale

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

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Differences between beetroot and marrow-stem Kale

  • Marrow-stem Kale is higher than beetroot in vitamin K, vitamin A, vitamin C, calcium, vitamin E, manganese, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than beetroot (64).

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

Infographic

Beetroot vs Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +52.6%
Contains more IronIron +70.2%
Contains more CopperCopper +63%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +60%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1350%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +85.7%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 CVitamin C +620.4%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +18.3%
Contains more CholineCholine +286.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Marrow-stem Kale DV% diff.
Vitamin K 0.2µg 437.1µg 364%
Vitamin C 4.9mg 35.3mg 34%
Vitamin A 2µg 251µg 28%
Calcium 16mg 232mg 22%
Vitamin E 0.04mg 2.26mg 15%
Manganese 0.329mg 0.658mg 14%
Vitamin B6 0.067mg 0.165mg 8%
Vitamin B2 0.04mg 0.13mg 7%
Folate 109µg 129µg 5%
Fiber 2.8g 4g 5%
Iron 0.8mg 0.47mg 4%
Sodium 78mg 17mg 3%
Vitamin B3 0.334mg 0.742mg 3%
Protein 1.61g 3.02g 3%
Copper 0.075mg 0.046mg 3%
Potassium 325mg 213mg 3%
Choline 6mg 23.2mg 3%
Phosphorus 40mg 25mg 2%
Vitamin B5 0.155mg 0.267mg 2%
Vitamin B1 0.031mg 0.054mg 2%
Polyunsaturated fat 0.06g 0.201g 1%
Calories 43kcal 32kcal 1%
Selenium 0.7µg 1.3µg 1%
Zinc 0.35mg 0.21mg 1%
Magnesium 23mg 27mg 1%
Carbs 9.56g 5.42g 1%
Fats 0.17g 0.61g 1%
Net carbs 6.76g 1.42g N/A
Sugar 6.76g 0.46g N/A
Saturated fat 0.027g 0.055g 0%
Monounsaturated fat 0.032g 0.03g 0%
Tryptophan 0.019mg 0.031mg 0%
Threonine 0.047mg 0.086mg 0%
Isoleucine 0.048mg 0.1mg 0%
Leucine 0.068mg 0.151mg 0%
Lysine 0.058mg 0.117mg 0%
Methionine 0.018mg 0.033mg 0%
Phenylalanine 0.046mg 0.087mg 0%
Valine 0.056mg 0.12mg 0%
Histidine 0.021mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +76.4%
Contains more ProteinProtein +87.6%
Contains more FatsFats +258.8%
Contains more OtherOther +23.1%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +235%
~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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.