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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
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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 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% 37% 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% 301% 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 +705.6%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Marrow-stem Kale Opinion
Calories 34kcal 32kcal Broccoli
Protein 2.82g 3.02g Marrow-stem Kale
Fats 0.37g 0.61g Marrow-stem Kale
Vitamin C 89.2mg 35.3mg Broccoli
Net carbs 4.04g 1.42g Broccoli
Carbs 6.64g 5.42g Broccoli
Magnesium 21mg 27mg Marrow-stem Kale
Calcium 47mg 232mg Marrow-stem Kale
Potassium 316mg 213mg Broccoli
Iron 0.73mg 0.47mg Broccoli
Sugar 1.7g 0.46g Marrow-stem Kale
Fiber 2.6g 4g Marrow-stem Kale
Copper 0.049mg 0.046mg Broccoli
Zinc 0.41mg 0.21mg Broccoli
Phosphorus 66mg 25mg Broccoli
Sodium 33mg 17mg Marrow-stem Kale
Vitamin A 623IU 5019IU Marrow-stem Kale
Vitamin A 31µg 251µg Marrow-stem Kale
Vitamin E 0.78mg 2.26mg Marrow-stem Kale
Manganese 0.21mg 0.658mg Marrow-stem Kale
Selenium 2.5µg 1.3µg Broccoli
Vitamin B1 0.071mg 0.054mg Broccoli
Vitamin B2 0.117mg 0.13mg Marrow-stem Kale
Vitamin B3 0.639mg 0.742mg Marrow-stem Kale
Vitamin B5 0.573mg 0.267mg Broccoli
Vitamin B6 0.175mg 0.165mg Broccoli
Vitamin K 101.6µg 437.1µg Marrow-stem Kale
Folate 63µg 129µg Marrow-stem Kale
Choline 18.7mg 23.2mg Marrow-stem Kale
Saturated Fat 0.039g 0.055g Broccoli
Monounsaturated Fat 0.011g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.038g 0.201g Marrow-stem Kale
Tryptophan 0.033mg 0.031mg Broccoli
Threonine 0.088mg 0.086mg Broccoli
Isoleucine 0.079mg 0.1mg Marrow-stem Kale
Leucine 0.129mg 0.151mg Marrow-stem Kale
Lysine 0.135mg 0.117mg Broccoli
Methionine 0.038mg 0.033mg Broccoli
Phenylalanine 0.117mg 0.087mg Broccoli
Valine 0.125mg 0.12mg Broccoli
Histidine 0.059mg 0.047mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Broccoli
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
19%
Broccoli
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.