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  6. Chinese broccoli vs. Marrow-stem Kale

Chinese broccoli vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between chinese broccoli and marrow-stem Kale

  • The amount of vitamin K, vitamin A, manganese, calcium, vitamin E, vitamin C, folate, vitamin B6, and fiber in marrow-stem Kale is higher than in chinese broccoli.
  • Marrow-stem Kale covers your daily vitamin K needs 294% more than chinese broccoli.

Specific food types used in this comparison are Broccoli, chinese, cooked and Collards, raw.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 PotassiumPotassium +22.5%
Contains more IronIron +19.1%
Contains more CopperCopper +32.6%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +64%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +132%
Contains more ManganeseManganese +149.2%
~equal in Selenium ~1.3µg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +75.9%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin CVitamin C +25.2%
Contains more Vitamin AVitamin A +206.1%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +415.4%
Contains more FolateFolate +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Marrow-stem Kale DV% diff.
Vitamin K 84.8µg 437.1µg 294%
Vitamin A 82µg 251µg 19%
Manganese 0.264mg 0.658mg 17%
Calcium 100mg 232mg 13%
Vitamin E 0.48mg 2.26mg 12%
Vitamin C 28.2mg 35.3mg 8%
Folate 99µg 129µg 8%
Vitamin B6 0.07mg 0.165mg 7%
Fiber 2.5g 4g 6%
Protein 1.14g 3.02g 4%
Vitamin B1 0.095mg 0.054mg 3%
Vitamin B3 0.437mg 0.742mg 2%
Copper 0.061mg 0.046mg 2%
Zinc 0.39mg 0.21mg 2%
Phosphorus 41mg 25mg 2%
Magnesium 18mg 27mg 2%
Vitamin B5 0.159mg 0.267mg 2%
Vitamin B2 0.146mg 0.13mg 1%
Polyunsaturated fat 0.33g 0.201g 1%
Calories 22kcal 32kcal 1%
Iron 0.56mg 0.47mg 1%
Potassium 261mg 213mg 1%
Carbs 3.81g 5.42g 1%
Fats 0.72g 0.61g 0%
Net carbs 1.31g 1.42g N/A
Sugar 0.84g 0.46g N/A
Sodium 7mg 17mg 0%
Selenium 1.3µg 1.3µg 0%
Saturated fat 0.11g 0.055g 0%
Choline 25.3mg 23.2mg 0%
Monounsaturated fat 0.05g 0.03g 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +18%
Contains more ProteinProtein +164.9%
Contains more CarbsCarbs +42.3%
Contains more OtherOther +68.4%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +66.7%
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains less Sat. FatSaturated fat -50%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.