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  6. Chocolate chip cookie vs. Marrow-stem Kale

Chocolate chip cookie vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are chocolate chip cookie and marrow-stem Kale different?

  • Chocolate chip cookie is higher in copper, iron, and selenium; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, and calcium.
  • Daily need coverage for vitamin A for marrow-stem Kale is 88% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than chocolate chip cookie (50).

Cookies, chocolate chip, prepared from recipe, made with butter and Collards, raw are the varieties used in this article.

Infographic

Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 MagnesiumMagnesium +103.7%
Contains more IronIron +427.7%
Contains more CopperCopper +739.1%
Contains more ZincZinc +347.6%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +761.5%
Contains more CalciumCalcium +510.5%
Contains less SodiumSodium -95%
~equal in Potassium ~213mg
~equal in Manganese ~0.658mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
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 +240.7%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +80.6%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more FolateFolate +290.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Saturated fat 14.071g 0.055g 64%
Fats 28.4g 0.61g 43%
Vitamin C 0.2mg 35.3mg 39%
Copper 0.386mg 0.046mg 38%
Polyunsaturated fat 4.541g 0.201g 29%
Iron 2.48mg 0.47mg 25%
Folate 33µg 129µg 24%
Calories 488kcal 32kcal 23%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.241g 0.03g 21%
Calcium 38mg 232mg 19%
Carbs 58.2g 5.42g 18%
Selenium 11.2µg 1.3µg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Sodium 341mg 17mg 14%
Vitamin A 139µg 251µg 12%
Vitamin B1 0.184mg 0.054mg 11%
Phosphorus 100mg 25mg 11%
Magnesium 55mg 27mg 7%
Zinc 0.94mg 0.21mg 7%
Vitamin B6 0.084mg 0.165mg 6%
Protein 5.7g 3.02g 5%
Vitamin B2 0.177mg 0.13mg 4%
Vitamin B3 1.365mg 0.742mg 4%
Choline 23.2mg 4%
Vitamin B12 0.08µg 0µg 3%
Net carbs 58.2g 1.42g N/A
Potassium 221mg 213mg 0%
Sugar 0.46g N/A
Manganese 0.663mg 0.658mg 0%
Vitamin B5 0.259mg 0.267mg 0%
Tryptophan 0.072mg 0.031mg 0%
Threonine 0.191mg 0.086mg 0%
Isoleucine 0.224mg 0.1mg 0%
Leucine 0.391mg 0.151mg 0%
Lysine 0.214mg 0.117mg 0%
Methionine 0.106mg 0.033mg 0%
Phenylalanine 0.27mg 0.087mg 0%
Valine 0.279mg 0.12mg 0%
Histidine 0.123mg 0.047mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +88.7%
Contains more FatsFats +4555.7%
Contains more CarbsCarbs +973.8%
Contains more OtherOther +50.4%
Contains more WaterWater +1472.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +27370%
Contains more Poly. FatPolyunsaturated fat +2159.2%
Contains less Sat. FatSaturated fat -99.6%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.