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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Figs Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Figs
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
11%
Figs
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 15.8g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 29)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.