Parmigiano-Reggiano vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on differences between parmigiano-Reggiano and marrow-stem Kale
- Parmigiano-Reggiano has more phosphorus, vitamin B12, calcium, zinc, and selenium; however, marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
- Marrow-stem Kale covers your daily vitamin K needs 363% more than parmigiano-Reggiano.
- Marrow-stem Kale has less saturated fat.
Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Collards, raw.
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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.
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +378% |
| Contains more IronIron | +91.5% |
| Contains more CopperCopper | +417.4% |
| Contains more ZincZinc | +1742.9% |
| Contains more PhosphorusPhosphorus | +2816% |
| Contains more SeleniumSelenium | +1261.5% |
| Contains more PotassiumPotassium | +70.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +674.1% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +273.8% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +56.9% |
| Contains more Vitamin EVitamin E | +1229.4% |
| Contains more Vitamin B1Vitamin B1 | +86.2% |
| Contains more Vitamin B3Vitamin B3 | +550.9% |
| Contains more Vitamin B6Vitamin B6 | +236.7% |
| Contains more Vitamin KVitamin K | +25611.8% |
| Contains more FolateFolate | +1190% |
| Contains more CholineCholine | +12.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.7µg | 437.1µg | 363% |
| Phosphorus | 729mg | 25mg | 101% |
| Vitamin B12 | 2.26µg | 0µg | 94% |
| Calcium | 1109mg | 232mg | 88% |
| Sodium | 1529mg | 17mg | 66% |
| Saturated fat | 13.317g | 0.055g | 60% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Protein | 20g | 3.02g | 34% |
| Zinc | 3.87mg | 0.21mg | 33% |
| Selenium | 17.7µg | 1.3µg | 30% |
| Folate | 10µg | 129µg | 30% |
| Fats | 20g | 0.61g | 30% |
| Cholesterol | 88mg | 0mg | 29% |
| Vitamin B2 | 0.486mg | 0.13mg | 27% |
| Manganese | 0.085mg | 0.658mg | 25% |
| Copper | 0.238mg | 0.046mg | 21% |
| Fiber | 0g | 4g | 16% |
| Monounsaturated fat | 6.098g | 0.03g | 15% |
| Vitamin E | 0.17mg | 2.26mg | 14% |
| Calories | 265kcal | 32kcal | 12% |
| Vitamin A | 160µg | 251µg | 10% |
| Vitamin B6 | 0.049mg | 0.165mg | 9% |
| Iron | 0.9mg | 0.47mg | 5% |
| Vitamin B3 | 0.114mg | 0.742mg | 4% |
| Potassium | 125mg | 213mg | 3% |
| Magnesium | 38mg | 27mg | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Polyunsaturated fat | 0.462g | 0.201g | 2% |
| Vitamin B1 | 0.029mg | 0.054mg | 2% |
| Carbs | 1.37g | 5.42g | 1% |
| Vitamin B5 | 0.325mg | 0.267mg | 1% |
| Net carbs | 1.37g | 1.42g | N/A |
| Sugar | 0g | 0.46g | N/A |
| Choline | 20.7mg | 23.2mg | 0% |
| Tryptophan | 0.24mg | 0.031mg | 0% |
| Threonine | 1.519mg | 0.086mg | 0% |
| Isoleucine | 1.2mg | 0.1mg | 0% |
| Leucine | 2.983mg | 0.151mg | 0% |
| Lysine | 2.459mg | 0.117mg | 0% |
| Methionine | 0.369mg | 0.033mg | 0% |
| Phenylalanine | 1.604mg | 0.087mg | 0% |
| Valine | 1.498mg | 0.12mg | 0% |
| Histidine | 0.752mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +562.3% |
| Contains more FatsFats | +3178.7% |
| Contains more OtherOther | +503.8% |
| Contains more CarbsCarbs | +295.6% |
| Contains more WaterWater | +77.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
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 | +20226.7% |
| Contains more Poly. FatPolyunsaturated fat | +129.9% |
| Contains less Sat. FatSaturated fat | -99.6% |
