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  6. Blue cheese vs. Marrow-stem Kale

Blue cheese vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between blue cheese and marrow-stem Kale

  • Blue cheese has more phosphorus, vitamin B12, calcium, and vitamin B5; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than blue cheese.
  • Marrow-stem Kale has less saturated fat.

Food varieties used in this article are Cheese, blue and Collards, raw.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 CalciumCalcium +127.6%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +1448%
Contains more SeleniumSelenium +1015.4%
Contains more MagnesiumMagnesium +17.4%
Contains more IronIron +51.6%
Contains more CopperCopper +15%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +7211.1%

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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +547.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26.8%
Contains more Vitamin EVitamin E +804%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +258.3%
Contains more CholineCholine +50.6%
~equal in Vitamin B6 ~0.165mg

All nutrients comparison - raw data values

Nutrient Blue cheese Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Saturated fat 18.669g 0.055g 85%
Phosphorus 387mg 25mg 52%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 17mg 49%
Fats 28.74g 0.61g 43%
Vitamin C 0mg 35.3mg 39%
Protein 21.4g 3.02g 37%
Calcium 528mg 232mg 30%
Vitamin B5 1.729mg 0.267mg 29%
Manganese 0.009mg 0.658mg 28%
Cholesterol 75mg 0mg 25%
Selenium 14.5µg 1.3µg 24%
Folate 36µg 129µg 23%
Zinc 2.66mg 0.21mg 22%
Monounsaturated fat 7.778g 0.03g 19%
Vitamin B2 0.382mg 0.13mg 19%
Calories 353kcal 32kcal 16%
Fiber 0g 4g 16%
Vitamin E 0.25mg 2.26mg 13%
Vitamin A 198µg 251µg 6%
Polyunsaturated fat 0.8g 0.201g 4%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.029mg 0.054mg 2%
Vitamin B3 1.016mg 0.742mg 2%
Iron 0.31mg 0.47mg 2%
Carbs 2.34g 5.42g 1%
Choline 15.4mg 23.2mg 1%
Magnesium 23mg 27mg 1%
Potassium 256mg 213mg 1%
Copper 0.04mg 0.046mg 1%
Net carbs 2.34g 1.42g N/A
Sugar 0.5g 0.46g N/A
Vitamin B6 0.166mg 0.165mg 0%
Tryptophan 0.312mg 0.031mg 0%
Threonine 0.785mg 0.086mg 0%
Isoleucine 1.124mg 0.1mg 0%
Leucine 1.919mg 0.151mg 0%
Lysine 1.852mg 0.117mg 0%
Methionine 0.584mg 0.033mg 0%
Phenylalanine 1.087mg 0.087mg 0%
Valine 1.556mg 0.12mg 0%
Histidine 0.758mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +608.6%
Contains more FatsFats +4611.5%
Contains more OtherOther +284.2%
Contains more CarbsCarbs +131.6%
Contains more WaterWater +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +25826.7%
Contains more Poly. FatPolyunsaturated fat +298%
Contains less Sat. FatSaturated fat -99.7%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.