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  6. Chocolate vs. Marrow-stem Kale

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

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Summary of differences between chocolate and marrow-stem Kale

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, and zinc, while marrow-stem Kale has more vitamin K, vitamin A, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 358% more than chocolate.
  • Chocolate contains 337 times more saturated fat than marrow-stem Kale. While chocolate contains 18.519g of saturated fat, marrow-stem Kale contains only 0.055g.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Collards, raw.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +440.7%
Contains more PotassiumPotassium +162.4%
Contains more IronIron +1606.4%
Contains more CopperCopper +2134.8%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +724%
Contains more ManganeseManganese +115.7%
Contains more SeleniumSelenium +130.8%
Contains more CalciumCalcium +314.3%
Contains less SodiumSodium -29.2%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 B5Vitamin B5 +11.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +5296.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg

All nutrients comparison - raw data values

Nutrient Chocolate Marrow-stem Kale DV% diff.
Vitamin K 8.1µg 437.1µg 358%
Copper 1.028mg 0.046mg 109%
Iron 8.02mg 0.47mg 94%
Saturated fat 18.519g 0.055g 84%
Fats 31.28g 0.61g 47%
Vitamin C 35.3mg 39%
Manganese 1.419mg 0.658mg 33%
Folate 129µg 32%
Magnesium 146mg 27mg 28%
Vitamin A 2µg 251µg 28%
Phosphorus 206mg 25mg 26%
Calories 546kcal 32kcal 26%
Monounsaturated fat 9.54g 0.03g 24%
Carbs 61.17g 5.42g 19%
Calcium 56mg 232mg 18%
Zinc 2.01mg 0.21mg 16%
Fiber 7g 4g 12%
Caffeine 43mg 0mg 11%
Vitamin E 0.54mg 2.26mg 11%
Potassium 559mg 213mg 10%
Vitamin B12 0.23µg 0µg 10%
Vitamin B6 0.042mg 0.165mg 9%
Polyunsaturated fat 1.092g 0.201g 6%
Vitamin B2 0.05mg 0.13mg 6%
Choline 23.2mg 4%
Protein 4.88g 3.02g 4%
Cholesterol 8mg 0mg 3%
Selenium 3µg 1.3µg 3%
Vitamin B1 0.025mg 0.054mg 2%
Vitamin B5 0.297mg 0.267mg 1%
Net carbs 54.17g 1.42g N/A
Sugar 47.9g 0.46g N/A
Sodium 24mg 17mg 0%
Vitamin B3 0.725mg 0.742mg 0%
Trans fat 0.112g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +61.6%
Contains more FatsFats +5027.9%
Contains more CarbsCarbs +1028.6%
Contains more OtherOther +27.8%
Contains more WaterWater +9139.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +31700%
Contains more Poly. FatPolyunsaturated fat +443.3%
Contains less Sat. FatSaturated fat -99.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.