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  6. Broccoli vs. Marrow-stem Kale

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

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Differences between broccoli and marrow-stem Kale

  • Broccoli is higher in vitamin C, vitamin B5, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 280% higher.
  • Broccoli has 3 times more phosphorus than marrow-stem Kale. While broccoli has 66mg of phosphorus, marrow-stem Kale has only 25mg.

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

Infographic

Broccoli 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% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +48.4%
Contains more IronIron +55.3%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +164%
Contains more SeleniumSelenium +92.3%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +393.6%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +213.3%
~equal in Copper ~0.046mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +152.7%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +189.7%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +16.1%
Contains more Vitamin KVitamin K +330.2%
Contains more FolateFolate +104.8%
Contains more CholineCholine +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Marrow-stem Kale DV% diff.
Vitamin K 101.6µg 437.1µg 280%
Vitamin C 89.2mg 35.3mg 60%
Vitamin A 31µg 251µg 24%
Manganese 0.21mg 0.658mg 19%
Calcium 47mg 232mg 19%
Folate 63µg 129µg 17%
Vitamin E 0.78mg 2.26mg 10%
Phosphorus 66mg 25mg 6%
Fiber 2.6g 4g 6%
Vitamin B5 0.573mg 0.267mg 6%
Potassium 316mg 213mg 3%
Iron 0.73mg 0.47mg 3%
Selenium 2.5µg 1.3µg 2%
Zinc 0.41mg 0.21mg 2%
Fructose 0.68g 1%
Vitamin B3 0.639mg 0.742mg 1%
Vitamin B2 0.117mg 0.13mg 1%
Choline 18.7mg 23.2mg 1%
Polyunsaturated fat 0.038g 0.201g 1%
Vitamin B6 0.175mg 0.165mg 1%
Vitamin B1 0.071mg 0.054mg 1%
Sodium 33mg 17mg 1%
Magnesium 21mg 27mg 1%
Calories 34kcal 32kcal 0%
Protein 2.82g 3.02g 0%
Fats 0.37g 0.61g 0%
Carbs 6.64g 5.42g 0%
Net carbs 4.04g 1.42g N/A
Sugar 1.7g 0.46g N/A
Copper 0.049mg 0.046mg 0%
Saturated fat 0.039g 0.055g 0%
Monounsaturated fat 0.011g 0.03g 0%
Tryptophan 0.033mg 0.031mg 0%
Threonine 0.088mg 0.086mg 0%
Isoleucine 0.079mg 0.1mg 0%
Leucine 0.129mg 0.151mg 0%
Lysine 0.135mg 0.117mg 0%
Methionine 0.038mg 0.033mg 0%
Phenylalanine 0.117mg 0.087mg 0%
Valine 0.125mg 0.12mg 0%
Histidine 0.059mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +22.5%
Contains more FatsFats +64.9%
Contains more OtherOther +52.9%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -29.1%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +428.9%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.