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 RAE, 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
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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 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.39 g
Fats:
0.04 g
Carbs:
3.61 g
Water:
94.5 g
Other:
1.46 g
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.
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 14kcal | 32kcal |
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| Protein | 0.39g | 3.02g |
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| Fats | 0.04g | 0.61g |
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| Vitamin C | 31.5mg | 35.3mg |
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| Net carbs | 3.61g | 1.42g |
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| Carbs | 3.61g | 5.42g |
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| Magnesium | 14mg | 27mg |
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| Calcium | 103mg | 232mg |
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| Potassium | 655mg | 213mg |
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| Iron | 0.1mg | 0.47mg |
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| Sugar | 0.46g |
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| Fiber | 4g |
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| Copper | 0.103mg | 0.046mg |
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| Zinc | 0.16mg | 0.21mg |
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| Phosphorus | 12mg | 25mg |
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| Sodium | 7mg | 17mg |
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| Vitamin A | 50IU | 5019IU |
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| Vitamin A RAE | 3µg | 251µg |
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| Vitamin E | 2.26mg |
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| Manganese | 0.274mg | 0.658mg |
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| Selenium | 0.9µg | 1.3µg |
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| Vitamin B1 | 0.02mg | 0.054mg |
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| Vitamin B2 | 0.02mg | 0.13mg |
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| Vitamin B3 | 0.2mg | 0.742mg |
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| Vitamin B5 | 0.032mg | 0.267mg |
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| Vitamin B6 | 0.096mg | 0.165mg |
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| Vitamin K | 437.1µg |
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| Folate | 10µg | 129µg |
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| Choline | 23.2mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
137%
Minerals Daily Need Coverage Score
19%
25%
Comparison summary
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Butterbur contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Butterbur is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)