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  6. Chinese cuisine vs. Marrow-stem Kale

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

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The main differences between chinese cuisine and marrow-stem Kale

  • Chinese cuisine has more vitamin B12 and zinc; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, manganese, calcium, folate, and fiber.
  • Daily need coverage for vitamin K for marrow-stem Kale is 322% higher.
  • Marrow-stem Kale is lower in sodium.
  • Chinese cuisine has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Restaurant, Chinese, beef, and vegetables and Collards, raw.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 +136.2%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +415.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +954.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +347.6%
~equal in Potassium ~213mg
~equal in Copper ~0.046mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.7%
Contains more Vitamin CVitamin C +204.3%
Contains more Vitamin AVitamin A +298.4%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin KVitamin K +752%
Contains more FolateFolate +186.7%
~equal in Vitamin B6 ~0.165mg

All nutrients comparison - raw data values

Nutrient Chinese cuisine Marrow-stem Kale DV% diff.
Vitamin K 51.3µg 437.1µg 322%
Vitamin C 11.6mg 35.3mg 26%
Manganese 0.147mg 0.658mg 22%
Vitamin A 63µg 251µg 21%
Folate 45µg 129µg 21%
Calcium 22mg 232mg 21%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 17mg 17%
Polyunsaturated fat 2.13g 0.201g 13%
Zinc 1.5mg 0.21mg 12%
Selenium 6.7µg 1.3µg 10%
Fiber 1.5g 4g 10%
Vitamin E 0.82mg 2.26mg 10%
Iron 1.11mg 0.47mg 8%
Protein 7.08g 3.02g 8%
Phosphorus 76mg 25mg 7%
Fats 5.3g 0.61g 7%
Vitamin B2 0.055mg 0.13mg 6%
Cholesterol 14mg 0mg 5%
Vitamin B3 1.32mg 0.742mg 4%
Saturated fat 0.978g 0.055g 4%
Calories 105kcal 32kcal 4%
Vitamin B5 0.443mg 0.267mg 4%
Magnesium 15mg 27mg 3%
Monounsaturated fat 1.217g 0.03g 3%
Vitamin B1 0.033mg 0.054mg 2%
Choline 34.5mg 23.2mg 2%
Carbs 7.29g 5.42g 1%
Fructose 0.55g 1%
Vitamin D 0.1µg 0µg 1%
Starch 1.82g 1%
Net carbs 5.79g 1.42g N/A
Vitamin D 3IU 0IU 0%
Potassium 204mg 213mg 0%
Sugar 2.41g 0.46g N/A
Copper 0.049mg 0.046mg 0%
Vitamin B6 0.161mg 0.165mg 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.031mg 0%
Threonine 0.313mg 0.086mg 0%
Isoleucine 0.314mg 0.1mg 0%
Leucine 0.525mg 0.151mg 0%
Lysine 0.552mg 0.117mg 0%
Methionine 0.158mg 0.033mg 0%
Phenylalanine 0.317mg 0.087mg 0%
Valine 0.327mg 0.12mg 0%
Histidine 0.207mg 0.047mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +134.4%
Contains more FatsFats +768.9%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +13.5%
Contains more WaterWater +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +3956.7%
Contains more Poly. FatPolyunsaturated fat +959.7%
Contains less Sat. FatSaturated fat -94.4%

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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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.