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  6. Plum vs. Marrow-stem Kale

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

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Significant differences between plums and marrow-stem Kale

  • The amount of vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, vitamin B6, fiber, and vitamin B2 in marrow-stem Kale is higher than in plums.
  • Marrow-stem Kale covers your daily vitamin K needs 359% more than plums.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of marrow-stem Kale is 32.

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

Infographic

Plum 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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 +23.9%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +176.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +56.3%
Contains more ManganeseManganese +1165.4%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +271.6%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +469%
Contains more Vitamin KVitamin K +6729.7%
Contains more FolateFolate +2480%
Contains more CholineCholine +1121.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Marrow-stem Kale DV% diff.
Vitamin K 6.4µg 437.1µg 359%
Folate 5µg 129µg 31%
Vitamin C 9.5mg 35.3mg 29%
Vitamin A 17µg 251µg 26%
Manganese 0.052mg 0.658mg 26%
Calcium 6mg 232mg 23%
Vitamin E 0.26mg 2.26mg 13%
Vitamin B6 0.029mg 0.165mg 10%
Fiber 1.4g 4g 10%
Vitamin B2 0.026mg 0.13mg 8%
Magnesium 7mg 27mg 5%
Protein 0.7g 3.02g 5%
Fructose 3.07g 4%
Choline 1.9mg 23.2mg 4%
Iron 0.17mg 0.47mg 4%
Vitamin B5 0.135mg 0.267mg 3%
Vitamin B3 0.417mg 0.742mg 2%
Selenium 0µg 1.3µg 2%
Vitamin B1 0.028mg 0.054mg 2%
Potassium 157mg 213mg 2%
Carbs 11.42g 5.42g 2%
Sodium 0mg 17mg 1%
Phosphorus 16mg 25mg 1%
Fats 0.28g 0.61g 1%
Polyunsaturated fat 0.044g 0.201g 1%
Copper 0.057mg 0.046mg 1%
Zinc 0.1mg 0.21mg 1%
Calories 46kcal 32kcal 1%
Net carbs 10.02g 1.42g N/A
Sugar 9.92g 0.46g N/A
Saturated fat 0.017g 0.055g 0%
Monounsaturated fat 0.134g 0.03g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.01mg 0.086mg 0%
Isoleucine 0.014mg 0.1mg 0%
Leucine 0.015mg 0.151mg 0%
Lysine 0.016mg 0.117mg 0%
Methionine 0.008mg 0.033mg 0%
Phenylalanine 0.014mg 0.087mg 0%
Valine 0.016mg 0.12mg 0%
Histidine 0.009mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +110.7%
Contains more ProteinProtein +331.4%
Contains more FatsFats +117.9%
Contains more OtherOther +259.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -69.1%
Contains more Mono. FatMonounsaturated fat +346.7%
Contains more Poly. FatPolyunsaturated fat +356.8%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.