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  6. Cauliflower vs. Marrow-stem Kale

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

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What are the main differences between cauliflower and marrow-stem Kale?

  • Cauliflower is richer in vitamin C and vitamin B5, yet marrow-stem Kale is richer in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 351% higher.
  • Cauliflower has 2 times more vitamin B5 than marrow-stem Kale. Cauliflower has 0.667mg of vitamin B5, while marrow-stem Kale has 0.267mg.

We used Cauliflower, raw and Collards, raw types in this comparison.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +40.4%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +76%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +954.5%
Contains more IronIron +11.9%
Contains more CopperCopper +17.9%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +324.5%
Contains more SeleniumSelenium +116.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 CVitamin C +36.5%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more CholineCholine +90.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin KVitamin K +2720%
Contains more FolateFolate +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Marrow-stem Kale DV% diff.
Vitamin K 15.5µg 437.1µg 351%
Vitamin A 0µg 251µg 28%
Manganese 0.155mg 0.658mg 22%
Calcium 22mg 232mg 21%
Folate 57µg 129µg 18%
Vitamin E 0.08mg 2.26mg 15%
Vitamin C 48.2mg 35.3mg 14%
Vitamin B5 0.667mg 0.267mg 8%
Fiber 2g 4g 8%
Vitamin B2 0.06mg 0.13mg 5%
Choline 44.3mg 23.2mg 4%
Magnesium 15mg 27mg 3%
Phosphorus 44mg 25mg 3%
Potassium 299mg 213mg 3%
Protein 1.92g 3.02g 2%
Selenium 0.6µg 1.3µg 1%
Vitamin B3 0.507mg 0.742mg 1%
Copper 0.039mg 0.046mg 1%
Sodium 30mg 17mg 1%
Zinc 0.27mg 0.21mg 1%
Iron 0.42mg 0.47mg 1%
Polyunsaturated fat 0.031g 0.201g 1%
Fructose 0.97g 1%
Fats 0.28g 0.61g 1%
Vitamin B6 0.184mg 0.165mg 1%
Calories 25kcal 32kcal 0%
Net carbs 2.97g 1.42g N/A
Carbs 4.97g 5.42g 0%
Sugar 1.91g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Saturated fat 0.13g 0.055g 0%
Monounsaturated fat 0.034g 0.03g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.076mg 0.086mg 0%
Isoleucine 0.071mg 0.1mg 0%
Leucine 0.106mg 0.151mg 0%
Lysine 0.217mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.065mg 0.087mg 0%
Valine 0.125mg 0.12mg 0%
Histidine 0.056mg 0.047mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +57.3%
Contains more FatsFats +117.9%
Contains more OtherOther +75%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +13.3%
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +548.4%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.