Brussels sprout vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Brussels sprout and Marrow-stem Kale different?
- Brussels sprout is higher in Vitamin C, Iron, Vitamin B1, and Phosphorus, however, Marrow-stem Kale is richer in Vitamin K, Vitamin A RAE, Calcium, Folate, Manganese, and Vitamin E .
- Daily need coverage for Vitamin K from Marrow-stem Kale is 217% higher.
- Brussels sprout contains 3 times more Iron than Marrow-stem Kale. While Brussels sprout contains 1.4mg of Iron, Marrow-stem Kale contains only 0.47mg.
Brussels sprouts, raw and Collards, raw are the varieties used in this article.
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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.
Contains
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Iron
+197.9%
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Phosphorus
+176%
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Potassium
+82.6%
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Zinc
+100%
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Copper
+52.2%
Contains
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Selenium
+23.1%
Contains
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Calcium
+452.4%
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Magnesium
+17.4%
Contains
less
Sodium
-32%
Contains
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Manganese
+95.3%
Contains
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Iron
+197.9%
Contains
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Phosphorus
+176%
Contains
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Potassium
+82.6%
Contains
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Zinc
+100%
Contains
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Copper
+52.2%
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Selenium
+23.1%
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Calcium
+452.4%
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Magnesium
+17.4%
Contains
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Sodium
-32%
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Manganese
+95.3%
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.
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Contains
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Vitamin C
+140.8%
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Vitamin B1
+157.4%
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Vitamin B5
+15.7%
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Vitamin B6
+32.7%
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Vitamin A
+565.6%
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Vitamin E
+156.8%
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Vitamin B2
+44.4%
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Folate
+111.5%
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Vitamin K
+146.9%
Equal in Vitamin B3 - 0.742
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Vitamin C
+140.8%
Contains
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Vitamin B1
+157.4%
Contains
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Vitamin B5
+15.7%
Contains
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Vitamin B6
+32.7%
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Vitamin A
+565.6%
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Vitamin E
+156.8%
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Vitamin B2
+44.4%
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Folate
+111.5%
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Vitamin K
+146.9%
Equal in Vitamin B3 - 0.742
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+11.9%
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Carbs
+65.1%
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Fats
+103.3%
Equal in Water - 89.62
Equal in Other - 1.33
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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Protein
+11.9%
Contains
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Carbs
+65.1%
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Fats
+103.3%
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+76019.4%
Contains
less
Saturated Fat
-11.3%
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Monounsaturated Fat
+30.4%
Saturated Fat:
0.062 g
Monounsaturated Fat:
0.023 g
Polyunsaturated fat:
153 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Polyunsaturated fat
+76019.4%
Contains
less
Saturated Fat
-11.3%
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Monounsaturated Fat
+30.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.15g | 1.42g |
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| Protein | 3.38g | 3.02g |
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| Fats | 0.3g | 0.61g |
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| Carbs | 8.95g | 5.42g |
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| Calories | 43kcal | 32kcal |
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| Fructose | 0.93g |
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| Sugar | 2.2g | 0.46g |
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| Fiber | 3.8g | 4g |
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| Calcium | 42mg | 232mg |
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| Iron | 1.4mg | 0.47mg |
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| Magnesium | 23mg | 27mg |
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| Phosphorus | 69mg | 25mg |
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| Potassium | 389mg | 213mg |
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| Sodium | 25mg | 17mg |
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| Zinc | 0.42mg | 0.21mg |
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| Copper | 0.07mg | 0.046mg |
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| Manganese | 0.337mg | 0.658mg |
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| Selenium | 1.6µg | 1.3µg |
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| Vitamin A | 754IU | 5019IU |
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| Vitamin A RAE | 38µg | 251µg |
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| Vitamin E | 0.88mg | 2.26mg |
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| Vitamin C | 85mg | 35.3mg |
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| Vitamin B1 | 0.139mg | 0.054mg |
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| Vitamin B2 | 0.09mg | 0.13mg |
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| Vitamin B3 | 0.745mg | 0.742mg |
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| Vitamin B5 | 0.309mg | 0.267mg |
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| Vitamin B6 | 0.219mg | 0.165mg |
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| Folate | 61µg | 129µg |
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| Vitamin K | 177µg | 437.1µg |
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| Tryptophan | 0.037mg | 0.031mg |
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| Threonine | 0.12mg | 0.086mg |
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| Isoleucine | 0.132mg | 0.1mg |
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| Leucine | 0.152mg | 0.151mg |
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| Lysine | 0.154mg | 0.117mg |
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| Methionine | 0.032mg | 0.033mg |
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| Phenylalanine | 0.098mg | 0.087mg |
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| Valine | 0.155mg | 0.12mg |
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| Histidine | 0.076mg | 0.047mg |
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| Saturated Fat | 0.062g | 0.055g |
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| Monounsaturated Fat | 0.023g | 0.03g |
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| Polyunsaturated fat | 153g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
81%
147%
Minerals Daily Need Coverage Score
24%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout is cheaper (difference - $0.1)
Which food is richer in minerals?
Brussels sprout is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.