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  6. Caramel vs. Marrow-stem Kale

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

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A recap on differences between caramel and marrow-stem Kale

  • Caramel has more phosphorus and vitamin B12; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than caramel.
  • Marrow-stem Kale has less saturated fat.
  • The glycemic index of caramel is higher.

Food varieties used in this article are Candies, caramels and Collards, raw.

Infographic

Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
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 +109.5%
Contains more PhosphorusPhosphorus +356%
Contains more SeleniumSelenium +38.5%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +68.1%
Contains more IronIron +235.7%
Contains more CopperCopper +155.6%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +5881.8%
~equal in Potassium ~213mg

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B5Vitamin B5 +132.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin B3Vitamin B3 +401.4%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +3125%
Contains more CholineCholine +190%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caramel Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Vitamin C 0.4mg 35.3mg 39%
Folate 4µg 129µg 31%
Manganese 0.011mg 0.658mg 28%
Vitamin A 12µg 251µg 27%
Carbs 77g 5.42g 24%
Polyunsaturated fat 3.478g 0.201g 22%
Calories 382kcal 32kcal 18%
Fiber 0g 4g 16%
Vitamin B12 0.3µg 0µg 13%
Phosphorus 114mg 25mg 13%
Vitamin E 0.46mg 2.26mg 12%
Fats 8.1g 0.61g 12%
Saturated fat 2.476g 0.055g 11%
Vitamin B2 0.256mg 0.13mg 10%
Sodium 245mg 17mg 10%
Calcium 138mg 232mg 9%
Vitamin B6 0.056mg 0.165mg 8%
Vitamin B5 0.62mg 0.267mg 7%
Monounsaturated fat 1.542g 0.03g 4%
Vitamin B3 0.148mg 0.742mg 4%
Vitamin B1 0.103mg 0.054mg 4%
Iron 0.14mg 0.47mg 4%
Protein 4.6g 3.02g 3%
Copper 0.018mg 0.046mg 3%
Choline 8mg 23.2mg 3%
Magnesium 17mg 27mg 2%
Zinc 0.44mg 0.21mg 2%
Cholesterol 7mg 0mg 2%
Selenium 1.8µg 1.3µg 1%
Net carbs 77g 1.42g N/A
Potassium 214mg 213mg 0%
Sugar 65.5g 0.46g N/A
Tryptophan 0.06mg 0.031mg 0%
Threonine 0.192mg 0.086mg 0%
Isoleucine 0.258mg 0.1mg 0%
Leucine 0.417mg 0.151mg 0%
Lysine 0.338mg 0.117mg 0%
Methionine 0.107mg 0.033mg 0%
Phenylalanine 0.205mg 0.087mg 0%
Valine 0.285mg 0.12mg 0%
Histidine 0.115mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 +52.3%
Contains more FatsFats +1227.9%
Contains more CarbsCarbs +1320.7%
Contains more OtherOther +35.3%
Contains more WaterWater +954.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 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 +5040%
Contains more Poly. FatPolyunsaturated fat +1630.3%
Contains less Sat. FatSaturated fat -97.8%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.