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  6. Blackberry vs. Marrow-stem Kale

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

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Summary of differences between blackberries and marrow-stem Kale

  • Blackberries have more copper and fiber, while marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, vitamin C, vitamin B6, vitamin B2, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 348% more than blackberries.
  • Blackberries contain 4 times more copper than marrow-stem Kale. While blackberries contain 0.165mg of copper, marrow-stem Kale contains only 0.046mg.

These are the specific foods used in this comparison Blackberries, raw and Collards, raw.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 IronIron +31.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +152.4%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +31.5%
Contains more PhosphorusPhosphorus +13.6%
Contains more SeleniumSelenium +225%
~equal in Manganese ~0.658mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +68.1%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +93.2%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +2107.6%
Contains more FolateFolate +416%
Contains more CholineCholine +172.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Marrow-stem Kale DV% diff.
Vitamin K 19.8µg 437.1µg 348%
Vitamin A 11µg 251µg 27%
Folate 25µg 129µg 26%
Calcium 29mg 232mg 20%
Vitamin C 21mg 35.3mg 16%
Copper 0.165mg 0.046mg 13%
Vitamin B6 0.03mg 0.165mg 10%
Vitamin B2 0.026mg 0.13mg 8%
Vitamin E 1.17mg 2.26mg 7%
Fiber 5.3g 4g 5%
Fructose 2.4g 3%
Choline 8.5mg 23.2mg 3%
Protein 1.39g 3.02g 3%
Vitamin B1 0.02mg 0.054mg 3%
Zinc 0.53mg 0.21mg 3%
Selenium 0.4µg 1.3µg 2%
Iron 0.62mg 0.47mg 2%
Potassium 162mg 213mg 2%
Magnesium 20mg 27mg 2%
Calories 43kcal 32kcal 1%
Carbs 9.61g 5.42g 1%
Polyunsaturated fat 0.28g 0.201g 1%
Manganese 0.646mg 0.658mg 1%
Vitamin B3 0.646mg 0.742mg 1%
Sodium 1mg 17mg 1%
Fats 0.49g 0.61g 0%
Net carbs 4.31g 1.42g N/A
Sugar 4.88g 0.46g N/A
Phosphorus 22mg 25mg 0%
Vitamin B5 0.276mg 0.267mg 0%
Saturated fat 0.014g 0.055g 0%
Monounsaturated fat 0.047g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +77.3%
Contains more ProteinProtein +117.3%
Contains more FatsFats +24.5%
Contains more OtherOther +269.4%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -74.5%
Contains more Mono. FatMonounsaturated fat +56.7%
Contains more Poly. FatPolyunsaturated fat +39.3%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.