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  6. Celeriac vs. Marrow-stem Kale

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

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Important differences between celeriac and marrow-stem Kale

  • Celeriac has more phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 330% more.
  • Celeriac contains 5 times more phosphorus than marrow-stem Kale. Celeriac contains 115mg of phosphorus, while marrow-stem Kale contains 25mg.

The food varieties used in the comparison are Celeriac, raw and Collards, raw.

Infographic

Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
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 PotassiumPotassium +40.8%
Contains more IronIron +48.9%
Contains more CopperCopper +52.2%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +360%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +439.5%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +316.5%
Contains more SeleniumSelenium +85.7%

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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 B5Vitamin B5 +31.8%
Contains more Vitamin CVitamin C +341.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +527.8%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +966.1%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +157.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Marrow-stem Kale DV% diff.
Vitamin K 41µg 437.1µg 330%
Folate 8µg 129µg 30%
Vitamin C 8mg 35.3mg 30%
Vitamin A 0µg 251µg 28%
Manganese 0.158mg 0.658mg 22%
Calcium 43mg 232mg 19%
Phosphorus 115mg 25mg 13%
Vitamin E 0.36mg 2.26mg 13%
Fiber 1.8g 4g 9%
Vitamin B2 0.06mg 0.13mg 5%
Sodium 100mg 17mg 4%
Choline 9mg 23.2mg 3%
Protein 1.5g 3.02g 3%
Copper 0.07mg 0.046mg 3%
Iron 0.7mg 0.47mg 3%
Potassium 300mg 213mg 3%
Magnesium 20mg 27mg 2%
Vitamin B5 0.352mg 0.267mg 2%
Zinc 0.33mg 0.21mg 1%
Selenium 0.7µg 1.3µg 1%
Carbs 9.2g 5.42g 1%
Calories 42kcal 32kcal 1%
Fats 0.3g 0.61g 0%
Net carbs 7.4g 1.42g N/A
Sugar 1.6g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Vitamin B3 0.7mg 0.742mg 0%
Vitamin B6 0.165mg 0.165mg 0%
Saturated fat 0.079g 0.055g 0%
Monounsaturated fat 0.058g 0.03g 0%
Polyunsaturated fat 0.148g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 CarbsCarbs +69.7%
Contains more ProteinProtein +101.3%
Contains more FatsFats +103.3%
Contains more OtherOther +33%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 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 +93.3%
Contains less Sat. FatSaturated fat -30.4%
Contains more Poly. FatPolyunsaturated fat +35.8%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.