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  6. Buttermilk vs. Marrow-stem Kale

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

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How are buttermilk and marrow-stem Kale different?

  • Buttermilk is higher in vitamin B12; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, vitamin E, calcium, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.

Milk, buttermilk, fluid, cultured, lowfat and Collards, raw are the varieties used in this article.

Infographic

Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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 ZincZinc +100%
Contains more PhosphorusPhosphorus +256%
Contains more SeleniumSelenium +53.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +840%
Contains more CopperCopper +318.2%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +32800%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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 B2Vitamin B2 +18.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3430%
Contains more Vitamin AVitamin A +1692.9%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B3Vitamin B3 +1179.3%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +2480%
Contains more CholineCholine +31.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Buttermilk Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin C 1mg 35.3mg 38%
Folate 5µg 129µg 31%
Manganese 0.002mg 0.658mg 29%
Vitamin A 14µg 251µg 26%
Fiber 0g 4g 16%
Vitamin E 0.05mg 2.26mg 15%
Calcium 116mg 232mg 12%
Vitamin B6 0.034mg 0.165mg 10%
Vitamin B12 0.22µg 0µg 9%
Phosphorus 89mg 25mg 9%
Sodium 190mg 17mg 8%
Iron 0.05mg 0.47mg 5%
Magnesium 11mg 27mg 4%
Copper 0.011mg 0.046mg 4%
Vitamin B3 0.058mg 0.742mg 4%
Vitamin B1 0.034mg 0.054mg 2%
Zinc 0.42mg 0.21mg 2%
Potassium 151mg 213mg 2%
Saturated fat 0.548g 0.055g 2%
Vitamin B2 0.154mg 0.13mg 2%
Polyunsaturated fat 0.033g 0.201g 1%
Cholesterol 4mg 0mg 1%
Protein 3.31g 3.02g 1%
Monounsaturated fat 0.254g 0.03g 1%
Choline 17.7mg 23.2mg 1%
Selenium 2µg 1.3µg 1%
Calories 40kcal 32kcal 0%
Fats 0.88g 0.61g 0%
Carbs 4.79g 5.42g 0%
Net carbs 4.79g 1.42g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.46g N/A
Vitamin B5 0.275mg 0.267mg 0%
Tryptophan 0.042mg 0.031mg 0%
Threonine 0.141mg 0.086mg 0%
Isoleucine 0.171mg 0.1mg 0%
Leucine 0.313mg 0.151mg 0%
Lysine 0.277mg 0.117mg 0%
Methionine 0.087mg 0.033mg 0%
Phenylalanine 0.171mg 0.087mg 0%
Valine 0.217mg 0.12mg 0%
Histidine 0.1mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 FatsFats +44.3%
Contains more CarbsCarbs +13.2%
Contains more OtherOther +49.4%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 +746.7%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +509.1%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.