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  6. Collard Greens vs. Marrow-stem Kale

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.
  • Collard Greens cover your daily need for vitamin A, 52% more than marrow-stem Kale.
  • 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.

Infographic

Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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 +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%
~equal in Copper ~0.046mg
~equal in Zinc ~0.21mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~437.1µg

All nutrients comparison - raw data values

Nutrient Collard Greens Marrow-stem Kale 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 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 less Sat. FatSaturated fat -14.5%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +16.2%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.