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  6. Chicken meat vs. Marrow-stem Kale

Chicken meat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between chicken meat and marrow-stem Kale

  • Chicken meat has more vitamin B3, selenium, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than chicken meat.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of chicken meat is 0.

Specific food types used in this comparison are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Collards, raw.

Infographic

Chicken meat 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% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 IronIron +168.1%
Contains more CopperCopper +43.5%
Contains more ZincZinc +823.8%
Contains more PhosphorusPhosphorus +628%
Contains more SeleniumSelenium +1738.5%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1446.7%
Contains less SodiumSodium -79.3%
Contains more ManganeseManganese +3190%
~equal in Potassium ~213mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B3Vitamin B3 +1043.8%
Contains more Vitamin B5Vitamin B5 +285.8%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +184.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +422.9%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +2480%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chicken meat Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Protein 27.3g 3.02g 49%
Vitamin B3 8.487mg 0.742mg 48%
Selenium 23.9µg 1.3µg 41%
Vitamin C 0mg 35.3mg 39%
Folate 5µg 129µg 31%
Cholesterol 88mg 0mg 29%
Manganese 0.02mg 0.658mg 28%
Vitamin A 48µg 251µg 23%
Phosphorus 182mg 25mg 22%
Calcium 15mg 232mg 22%
Fats 13.6g 0.61g 20%
Polyunsaturated fat 2.97g 0.201g 18%
Vitamin B6 0.4mg 0.165mg 18%
Saturated fat 3.79g 0.055g 17%
Fiber 0g 4g 16%
Zinc 1.94mg 0.21mg 16%
Vitamin B5 1.03mg 0.267mg 15%
Vitamin B12 0.3µg 0µg 13%
Vitamin E 0.27mg 2.26mg 13%
Monounsaturated fat 5.34g 0.03g 13%
Iron 1.26mg 0.47mg 10%
Calories 239kcal 32kcal 10%
Choline 65.9mg 23.2mg 8%
Vitamin B2 0.168mg 0.13mg 3%
Sodium 82mg 17mg 3%
Copper 0.066mg 0.046mg 2%
Carbs 0g 5.42g 2%
Vitamin B1 0.063mg 0.054mg 1%
Magnesium 23mg 27mg 1%
Net carbs 0g 1.42g N/A
Vitamin D 2IU 0IU 0%
Potassium 223mg 213mg 0%
Sugar 0g 0.46g N/A
Tryptophan 0.305mg 0.031mg 0%
Threonine 1.128mg 0.086mg 0%
Isoleucine 1.362mg 0.1mg 0%
Leucine 1.986mg 0.151mg 0%
Lysine 2.223mg 0.117mg 0%
Methionine 0.726mg 0.033mg 0%
Phenylalanine 1.061mg 0.087mg 0%
Valine 1.325mg 0.12mg 0%
Histidine 0.802mg 0.047mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 +804%
Contains more FatsFats +2129.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.7%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +17700%
Contains more Poly. FatPolyunsaturated fat +1377.6%
Contains less Sat. FatSaturated fat -98.5%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.