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Chinese cabbage vs Marrow-stem Kale - In-Depth Nutrition Comparison

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Chinese cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +70.2%
Contains more Potassium +18.3%
Contains more Phosphorus +48%
Contains more Calcium +121%
Contains more Magnesium +42.1%
Contains more Copper +119%
Contains more Zinc +10.5%
Contains less Sodium -73.8%
Contains more Iron +70.2%
Contains more Potassium +18.3%
Contains more Phosphorus +48%
Contains more Calcium +121%
Contains more Magnesium +42.1%
Contains more Copper +119%
Contains more Zinc +10.5%
Contains less Sodium -73.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +27.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin A +12.3%
Contains more Vitamin E +2411.1%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +203.4%
Contains more Vitamin K +860.7%
Contains more Vitamin C +27.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin A +12.3%
Contains more Vitamin E +2411.1%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +203.4%
Contains more Vitamin K +860.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Chinese cabbage
186
Marrow-stem Kale
Mineral Summary Score
13
Chinese cabbage
17
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Chinese cabbage
18%
Marrow-stem Kale
Carbohydrates
2%
Chinese cabbage
5%
Marrow-stem Kale
Fats
1%
Chinese cabbage
3%
Marrow-stem Kale

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Marrow-stem Kale
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese cabbage Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 0.72g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 48mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese cabbage Marrow-stem Kale Opinion
Calories 13 32 Marrow-stem Kale
Protein 1.5 3.02 Marrow-stem Kale
Fats 0.2 0.61 Marrow-stem Kale
Vitamin C 45 35.3 Chinese cabbage
Carbs 2.18 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.47 Chinese cabbage
Calcium 105 232 Marrow-stem Kale
Potassium 252 213 Chinese cabbage
Magnesium 19 27 Marrow-stem Kale
Sugars 1.18 0.46 Chinese cabbage
Fiber 1 4 Marrow-stem Kale
Copper 0.021 0.046 Marrow-stem Kale
Zinc 0.19 0.21 Marrow-stem Kale
Starch
Phosphorus 37 25 Chinese cabbage
Sodium 65 17 Marrow-stem Kale
Vitamin A 4468 5019 Marrow-stem Kale
Vitamin E 0.09 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.04 0.054 Marrow-stem Kale
Vitamin B2 0.07 0.13 Marrow-stem Kale
Vitamin B3 0.5 0.742 Marrow-stem Kale
Vitamin B5 0.088 0.267 Marrow-stem Kale
Vitamin B6 0.194 0.165 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 437.1 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.055 Chinese cabbage
Monounsaturated Fat 0.015 0.03 Marrow-stem Kale
Polyunsaturated fat 0.096 0.201 Marrow-stem Kale
Tryptophan 0.015 0.031 Marrow-stem Kale
Threonine 0.049 0.086 Marrow-stem Kale
Isoleucine 0.085 0.1 Marrow-stem Kale
Leucine 0.088 0.151 Marrow-stem Kale
Lysine 0.089 0.117 Marrow-stem Kale
Methionine 0.009 0.033 Marrow-stem Kale
Phenylalanine 0.044 0.087 Marrow-stem Kale
Valine 0.066 0.12 Marrow-stem Kale
Histidine 0.026 0.047 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.