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Butter cookie vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between butter cookie and marrow-stem Kale?

  • Butter cookie is richer in vitamin B1, iron, and copper, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has a lower glycemic index than butter cookie.

We used Cookies, butter, commercially prepared, enriched and Collards, raw types in this comparison.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +372.3%
Contains more CopperCopper +334.8%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +308%
Contains more SeleniumSelenium +546.2%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +287.1%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +585.2%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +329.9%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +52.1%
Contains more Vitamin EVitamin E +289.7%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin KVitamin K +25611.8%
Contains more FolateFolate +69.7%
Contains more CholineCholine +256.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 ProteinProtein +102%
Contains more FatsFats +2982%
Contains more CarbsCarbs +1171.2%
Contains more OtherOther +20.3%
Contains more WaterWater +1848.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 more Mono. FatMonounsaturated fat +18306.7%
Contains more Poly. FatPolyunsaturated fat +388.6%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Marrow-stem Kale DV% diff.
Vitamin K 1.7µg 437.1µg 363%
Saturated fat 11.051g 0.055g 50%
Vitamin C 0mg 35.3mg 39%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.61g 28%
Vitamin B1 0.37mg 0.054mg 26%
Iron 2.22mg 0.47mg 22%
Calories 467kcal 32kcal 22%
Manganese 0.17mg 0.658mg 21%
Carbs 68.9g 5.42g 21%
Calcium 29mg 232mg 20%
Copper 0.2mg 0.046mg 17%
Vitamin B2 0.335mg 0.13mg 16%
Vitamin B3 3.19mg 0.742mg 15%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.03g 14%
Folate 76µg 129µg 13%
Fiber 0.8g 4g 13%
Selenium 8.4µg 1.3µg 13%
Sodium 282mg 17mg 12%
Vitamin E 0.58mg 2.26mg 11%
Phosphorus 102mg 25mg 11%
Vitamin A 165µg 251µg 10%
Vitamin B6 0.036mg 0.165mg 10%
Protein 6.1g 3.02g 6%
Polyunsaturated fat 0.982g 0.201g 5%
Magnesium 12mg 27mg 4%
Vitamin B5 0.488mg 0.267mg 4%
Choline 6.5mg 23.2mg 3%
Potassium 111mg 213mg 3%
Vitamin D 0.4µg 0µg 2%
Zinc 0.38mg 0.21mg 2%
Vitamin D 16IU 0IU 2%
Net carbs 68.1g 1.42g N/A
Sugar 20.24g 0.46g N/A
Tryptophan 0.084mg 0.031mg 0%
Threonine 0.215mg 0.086mg 0%
Isoleucine 0.277mg 0.1mg 0%
Leucine 0.471mg 0.151mg 0%
Lysine 0.308mg 0.117mg 0%
Methionine 0.131mg 0.033mg 0%
Phenylalanine 0.299mg 0.087mg 0%
Valine 0.315mg 0.12mg 0%
Histidine 0.136mg 0.047mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

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

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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
35%
Butter cookie
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
34%
Butter cookie
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 19.78g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 10.996g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 23)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.