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

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Important differences between brunost and marrow-stem Kale

  • Brunost has more vitamin B12, vitamin B2, vitamin B5, phosphorus, and potassium; however, marrow-stem Kale is richer in vitamin A, vitamin C, and folate.
  • Brunost's daily need coverage for vitamin B12 is 101% more.

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

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 MagnesiumMagnesium +159.3%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +561.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +1676%
Contains more SeleniumSelenium +1015.4%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1545%
~equal in Iron ~0.47mg

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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 AVitamin A +33.1%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B2Vitamin B2 +963.1%
Contains more Vitamin B5Vitamin B5 +1155.1%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +2480%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +219.5%
Contains more FatsFats +4737.7%
Contains more CarbsCarbs +686.9%
Contains more OtherOther +257.1%
Contains more WaterWater +566.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +26163.3%
Contains more Poly. FatPolyunsaturated fat +366.7%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Marrow-stem Kale
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brunost Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.13mg 96%
Saturated fat 19.16g 0.055g 87%
Vitamin B5 3.351mg 0.267mg 62%
Phosphorus 444mg 25mg 60%
Fats 29.51g 0.61g 44%
Vitamin C 0mg 35.3mg 39%
Potassium 1409mg 213mg 35%
Folate 5µg 129µg 31%
Cholesterol 94mg 0mg 31%
Manganese 0.04mg 0.658mg 27%
Sodium 600mg 17mg 25%
Selenium 14.5µg 1.3µg 24%
Calories 466kcal 32kcal 22%
Vitamin B1 0.315mg 0.054mg 22%
Monounsaturated fat 7.879g 0.03g 20%
Calcium 400mg 232mg 17%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Protein 9.65g 3.02g 13%
Carbs 42.65g 5.42g 12%
Magnesium 70mg 27mg 10%
Vitamin A 334µg 251µg 9%
Zinc 1.14mg 0.21mg 8%
Vitamin B6 0.271mg 0.165mg 8%
Polyunsaturated fat 0.938g 0.201g 5%
Choline 23.2mg 4%
Copper 0.08mg 0.046mg 4%
Iron 0.52mg 0.47mg 1%
Net carbs 42.65g 1.42g N/A
Sugar 0.46g N/A
Vitamin B3 0.813mg 0.742mg 0%
Tryptophan 0.135mg 0.031mg 0%
Threonine 0.393mg 0.086mg 0%
Isoleucine 0.519mg 0.1mg 0%
Leucine 0.992mg 0.151mg 0%
Lysine 0.814mg 0.117mg 0%
Methionine 0.318mg 0.033mg 0%
Phenylalanine 0.54mg 0.087mg 0%
Valine 0.765mg 0.12mg 0%
Histidine 0.293mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Brunost
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
72%
Brunost
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 19.105g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.