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

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What are the differences between Butterbur and Marrow-stem Kale?

  • Butterbur is higher in Potassium, and Copper, yet Marrow-stem Kale is higher in Folate, Vitamin A, Manganese, Calcium, Vitamin B2, and Vitamin B6.
  • Marrow-stem Kale's daily need coverage for Folate is 30% more.
  • Butterbur has 3 times more Potassium than Marrow-stem Kale. While Butterbur has 655mg of Potassium, Marrow-stem Kale has only 213mg.

We used Butterbur, (fuki), raw and Collards, raw types in this article.

Infographic

Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
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 +207.5%
Contains more CopperCopper +123.9%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +125.2%
Contains more IronIron +370%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +140.1%
Contains more SeleniumSelenium +44.4%

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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
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 +12.1%
Contains more Vitamin AVitamin A +9938%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +271%
Contains more Vitamin B5Vitamin B5 +734.4%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more FolateFolate +1190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 +674.4%
Contains more FatsFats +1425%
Contains more CarbsCarbs +50.1%
~equal in Water ~89.62g
~equal in Other ~1.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Marrow-stem Kale Opinion
Calories 14kcal 32kcal Marrow-stem Kale
Protein 0.39g 3.02g Marrow-stem Kale
Fats 0.04g 0.61g Marrow-stem Kale
Vitamin C 31.5mg 35.3mg Marrow-stem Kale
Net carbs 3.61g 1.42g Butterbur
Carbs 3.61g 5.42g Marrow-stem Kale
Magnesium 14mg 27mg Marrow-stem Kale
Calcium 103mg 232mg Marrow-stem Kale
Potassium 655mg 213mg Butterbur
Iron 0.1mg 0.47mg Marrow-stem Kale
Sugar 0.46g Butterbur
Fiber 4g Marrow-stem Kale
Copper 0.103mg 0.046mg Butterbur
Zinc 0.16mg 0.21mg Marrow-stem Kale
Phosphorus 12mg 25mg Marrow-stem Kale
Sodium 7mg 17mg Butterbur
Vitamin A 50IU 5019IU Marrow-stem Kale
Vitamin A 3µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.274mg 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.02mg 0.054mg Marrow-stem Kale
Vitamin B2 0.02mg 0.13mg Marrow-stem Kale
Vitamin B3 0.2mg 0.742mg Marrow-stem Kale
Vitamin B5 0.032mg 0.267mg Marrow-stem Kale
Vitamin B6 0.096mg 0.165mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 10µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g Butterbur
Monounsaturated Fat 0.03g Marrow-stem Kale
Polyunsaturated fat 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur 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
12%
Butterbur
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
19%
Butterbur
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.