Collard Greens vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Summary of differences between collard Greens and marrow-stem Kale
- Collard Greens have more vitamin A and iron, while marrow-stem Kale has more folate, vitamin K, vitamin C, vitamin E, calcium, and manganese.
- Marrow-stem Kale covers your daily need for folate, 28% more than collard Greens.
- Collard Greens contain 2 times more iron than marrow-stem Kale. While collard Greens contain 1.13mg of iron, marrow-stem Kale contains only 0.47mg.
These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Collards, raw.
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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.
| Contains more IronIron | +140.4% |
| Contains more PhosphorusPhosphorus | +28% |
| Contains less SodiumSodium | -11.8% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +64.5% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more ManganeseManganese | +29% |
| Contains more SeleniumSelenium | +160% |
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.
| Contains more Vitamin AVitamin A | +51.4% |
| Contains more CholineCholine | +65.5% |
| Contains more Vitamin CVitamin C | +94% |
| Contains more Vitamin EVitamin E | +156.8% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +29% |
| Contains more Vitamin B5Vitamin B5 | +22.5% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more FolateFolate | +706.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
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 | +11.4% |
| Contains more OtherOther | +79.7% |
~equal in
Carbs
~5.42g
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated fat | -14.5% |
| Contains more Mono. FatMonounsaturated fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 16µg | 129µg | 28% |
| Vitamin K | 406.6µg | 437.1µg | 25% |
| Vitamin C | 18.2mg | 35.3mg | 19% |
| Vitamin A | 380µg | 251µg | 14% |
| Calcium | 141mg | 232mg | 9% |
| Vitamin E | 0.88mg | 2.26mg | 9% |
| Iron | 1.13mg | 0.47mg | 8% |
| Manganese | 0.51mg | 0.658mg | 6% |
| Vitamin B6 | 0.128mg | 0.165mg | 3% |
| Choline | 38.4mg | 23.2mg | 3% |
| Potassium | 117mg | 213mg | 3% |
| Vitamin B2 | 0.106mg | 0.13mg | 2% |
| Phosphorus | 32mg | 25mg | 1% |
| Vitamin B1 | 0.04mg | 0.054mg | 1% |
| Vitamin B3 | 0.575mg | 0.742mg | 1% |
| Copper | 0.051mg | 0.046mg | 1% |
| Vitamin B5 | 0.218mg | 0.267mg | 1% |
| Protein | 2.71g | 3.02g | 1% |
| Magnesium | 21mg | 27mg | 1% |
| Selenium | 0.5µg | 1.3µg | 1% |
| Calories | 33kcal | 32kcal | 0% |
| Fats | 0.72g | 0.61g | 0% |
| Carbs | 5.65g | 5.42g | 0% |
| Net carbs | 1.65g | 1.42g | N/A |
| Sugar | 0.4g | 0.46g | N/A |
| Fiber | 4g | 4g | 0% |
| Zinc | 0.23mg | 0.21mg | 0% |
| Sodium | 15mg | 17mg | 0% |
| Saturated fat | 0.047g | 0.055g | 0% |
| Monounsaturated fat | 0.026g | 0.03g | 0% |
| Polyunsaturated fat | 0.173g | 0.201g | 0% |
| Tryptophan | 0.027mg | 0.031mg | 0% |
| Threonine | 0.074mg | 0.086mg | 0% |
| Isoleucine | 0.086mg | 0.1mg | 0% |
| Leucine | 0.13mg | 0.151mg | 0% |
| Lysine | 0.101mg | 0.117mg | 0% |
| Methionine | 0.028mg | 0.033mg | 0% |
| Phenylalanine | 0.075mg | 0.087mg | 0% |
| Valine | 0.104mg | 0.12mg | 0% |
| Histidine | 0.04mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
103%
120%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.