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  6. Mozzarella vs. Marrow-stem Kale

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

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How are mozzarella and marrow-stem Kale different?

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, zinc, and selenium, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than mozzarella.
  • Marrow-stem Kale is lower in saturated fat.

Cheese, mozzarella, low sodium and Collards, raw types were used in this article.

Infographic

Mozzarella vs Marrow-stem Kale infographic
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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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +215.1%
Contains more ZincZinc +1390.5%
Contains more PhosphorusPhosphorus +1996%
Contains more SeleniumSelenium +1107.7%
Contains more PotassiumPotassium +124.2%
Contains more IronIron +88%
Contains more CopperCopper +70.4%
~equal in Magnesium ~27mg
~equal in Sodium ~17mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83.2%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +26.1%

All nutrients comparison - raw data values

Nutrient Mozzarella Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Phosphorus 524mg 25mg 71%
Calcium 731mg 232mg 50%
Saturated fat 10.867g 0.055g 49%
Protein 27.5g 3.02g 49%
Vitamin C 0mg 35.3mg 39%
Vitamin B12 0.92µg 0µg 38%
Folate 9µg 129µg 30%
Manganese 0.658mg 29%
Zinc 3.13mg 0.21mg 27%
Selenium 15.7µg 1.3µg 26%
Fats 17.1g 0.61g 25%
Cholesterol 54mg 0mg 18%
Vitamin B2 0.34mg 0.13mg 16%
Fiber 0g 4g 16%
Vitamin E 0.15mg 2.26mg 14%
Vitamin A 137µg 251µg 13%
Monounsaturated fat 4.844g 0.03g 12%
Calories 280kcal 32kcal 12%
Vitamin B6 0.08mg 0.165mg 7%
Vitamin B5 0.267mg 5%
Vitamin B3 0.12mg 0.742mg 4%
Vitamin B1 0.02mg 0.054mg 3%
Iron 0.25mg 0.47mg 3%
Potassium 95mg 213mg 3%
Polyunsaturated fat 0.509g 0.201g 2%
Copper 0.027mg 0.046mg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Choline 18.4mg 23.2mg 1%
Carbs 3.1g 5.42g 1%
Net carbs 3.1g 1.42g N/A
Magnesium 26mg 27mg 0%
Sugar 1.23g 0.46g N/A
Sodium 16mg 17mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +810.6%
Contains more FatsFats +2703.3%
Contains more OtherOther +80.5%
Contains more CarbsCarbs +74.8%
Contains more WaterWater +79.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +16046.7%
Contains more Poly. FatPolyunsaturated fat +153.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.