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  6. Figs vs. Marrow-stem Kale

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

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Significant differences between figs and marrow-stem Kale

  • The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, and vitamin B2 in marrow-stem Kale is higher than in figs.
  • Marrow-stem Kale covers your daily vitamin K needs 360% more than figs.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Figs, raw and Collards, raw.

Infographic

Figs 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.
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 CopperCopper +52.2%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +562.9%
Contains more IronIron +27%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +414.1%
Contains more SeleniumSelenium +550%
~equal in Potassium ~213mg

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.
Figs
Figs
1
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 +12.4%
Contains more Vitamin CVitamin C +1665%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin KVitamin K +9200%
Contains more FolateFolate +2050%
Contains more CholineCholine +393.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Marrow-stem Kale DV% diff.
Vitamin K 4.7µg 437.1µg 360%
Vitamin C 2mg 35.3mg 37%
Folate 6µg 129µg 31%
Vitamin A 7µg 251µg 27%
Manganese 0.128mg 0.658mg 23%
Calcium 35mg 232mg 20%
Vitamin E 0.11mg 2.26mg 14%
Vitamin B2 0.05mg 0.13mg 6%
Carbs 19.18g 5.42g 5%
Protein 0.75g 3.02g 5%
Vitamin B6 0.113mg 0.165mg 4%
Fiber 2.9g 4g 4%
Choline 4.7mg 23.2mg 3%
Copper 0.07mg 0.046mg 3%
Calories 74kcal 32kcal 2%
Selenium 0.2µg 1.3µg 2%
Phosphorus 14mg 25mg 2%
Vitamin B3 0.4mg 0.742mg 2%
Magnesium 17mg 27mg 2%
Vitamin B5 0.3mg 0.267mg 1%
Vitamin B1 0.06mg 0.054mg 1%
Sodium 1mg 17mg 1%
Zinc 0.15mg 0.21mg 1%
Iron 0.37mg 0.47mg 1%
Potassium 232mg 213mg 1%
Fats 0.3g 0.61g 0%
Net carbs 16.28g 1.42g N/A
Sugar 16.26g 0.46g N/A
Saturated fat 0.06g 0.055g 0%
Monounsaturated fat 0.066g 0.03g 0%
Polyunsaturated fat 0.144g 0.201g 0%
Tryptophan 0.006mg 0.031mg 0%
Threonine 0.024mg 0.086mg 0%
Isoleucine 0.023mg 0.1mg 0%
Leucine 0.033mg 0.151mg 0%
Lysine 0.03mg 0.117mg 0%
Methionine 0.006mg 0.033mg 0%
Phenylalanine 0.018mg 0.087mg 0%
Valine 0.028mg 0.12mg 0%
Histidine 0.011mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 CarbsCarbs +253.9%
Contains more ProteinProtein +302.7%
Contains more FatsFats +103.3%
Contains more WaterWater +13.3%
Contains more OtherOther +101.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 +120%
Contains more Poly. FatPolyunsaturated fat +39.6%
~equal in Saturated fat ~0.055g

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.