Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Marrow-stem Kale

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

Compare

Significant differences between cheese and marrow-stem Kale

  • Cheese has more phosphorus, selenium, calcium, vitamin B12, and zinc; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than cheese.
  • Marrow-stem Kale contains less cholesterol.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Collards, raw.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +206%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +1720%
Contains more SeleniumSelenium +2092.3%
Contains more PotassiumPotassium +180.3%
Contains more IronIron +235.7%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +2337%
~equal in Magnesium ~27mg

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.
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 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 AVitamin A +31.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B5Vitamin B5 +53.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +218.3%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B3Vitamin B3 +1157.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +377.8%
Contains more CholineCholine +40.6%

All nutrients comparison - raw data values

Nutrient Cheese Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Saturated fat 18.867g 0.055g 86%
Phosphorus 455mg 25mg 61%
Fats 33.31g 0.61g 50%
Selenium 28.5µg 1.3µg 49%
Calcium 710mg 232mg 48%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.02g 40%
Vitamin C 0mg 35.3mg 39%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.21mg 31%
Sodium 653mg 17mg 28%
Manganese 0.027mg 0.658mg 27%
Folate 27µg 129µg 26%
Vitamin B2 0.428mg 0.13mg 23%
Monounsaturated fat 9.246g 0.03g 23%
Calories 404kcal 32kcal 19%
Fiber 0g 4g 16%
Vitamin E 0.71mg 2.26mg 10%
Vitamin A 330µg 251µg 9%
Polyunsaturated fat 1.421g 0.201g 8%
Vitamin B6 0.066mg 0.165mg 8%
Iron 0.14mg 0.47mg 4%
Vitamin B3 0.059mg 0.742mg 4%
Potassium 76mg 213mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.267mg 3%
Vitamin D 24IU 0IU 3%
Copper 0.03mg 0.046mg 2%
Vitamin B1 0.029mg 0.054mg 2%
Choline 16.5mg 23.2mg 1%
Carbs 3.09g 5.42g 1%
Net carbs 3.09g 1.42g N/A
Magnesium 27mg 27mg 0%
Sugar 0.48g 0.46g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.031mg 0%
Threonine 1.044mg 0.086mg 0%
Isoleucine 1.206mg 0.1mg 0%
Leucine 1.939mg 0.151mg 0%
Lysine 1.025mg 0.117mg 0%
Methionine 0.547mg 0.033mg 0%
Phenylalanine 1.074mg 0.087mg 0%
Valine 1.404mg 0.12mg 0%
Histidine 0.547mg 0.047mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +657.3%
Contains more FatsFats +5360.7%
Contains more OtherOther +178.9%
Contains more CarbsCarbs +75.4%
Contains more WaterWater +142.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +30720%
Contains more Poly. FatPolyunsaturated fat +607%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.