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  6. Cookie dough vs. Marrow-stem Kale

Cookie dough vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between cookie dough and marrow-stem Kale

  • Cookie dough has more iron, vitamin B1, selenium, and phosphorus, while marrow-stem Kale has more vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin A, 99% more than cookie dough.
  • Cookie dough contains 86 times more saturated fat than marrow-stem Kale. While cookie dough contains 4.751g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of cookie dough is 54.

These are the specific foods used in this comparison Cookies, oatmeal, refrigerated dough and Collards, raw.

Infographic

Cookie dough vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +355.3%
Contains more CopperCopper +139.1%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +316%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +648.4%
Contains more PotassiumPotassium +44.9%
Contains less SodiumSodium -94.2%
~equal in Magnesium ~27mg

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more FolateFolate +268.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookie dough Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Fats 18.9g 0.61g 28%
Vitamin A 4µg 251µg 27%
Monounsaturated fat 10.531g 0.03g 26%
Folate 35µg 129µg 24%
Iron 2.14mg 0.47mg 21%
Saturated fat 4.751g 0.055g 21%
Calories 424kcal 32kcal 20%
Calcium 31mg 232mg 20%
Carbs 59.1g 5.42g 18%
Polyunsaturated fat 2.592g 0.201g 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.234mg 0.054mg 15%
Selenium 9.1µg 1.3µg 14%
Sodium 294mg 17mg 12%
Phosphorus 104mg 25mg 11%
Vitamin B6 0.041mg 0.165mg 10%
Cholesterol 24mg 0mg 8%
Copper 0.11mg 0.046mg 7%
Vitamin B3 1.865mg 0.742mg 7%
Fiber 2.5g 4g 6%
Manganese 0.765mg 0.658mg 5%
Protein 5.4g 3.02g 5%
Zinc 0.64mg 0.21mg 4%
Choline 23.2mg 4%
Vitamin B5 0.372mg 0.267mg 2%
Vitamin B12 0.04µg 0µg 2%
Potassium 147mg 213mg 2%
Vitamin B2 0.148mg 0.13mg 1%
Net carbs 56.6g 1.42g N/A
Magnesium 28mg 27mg 0%
Sugar 0.46g N/A
Tryptophan 0.088mg 0.031mg 0%
Threonine 0.177mg 0.086mg 0%
Isoleucine 0.227mg 0.1mg 0%
Leucine 0.414mg 0.151mg 0%
Lysine 0.257mg 0.117mg 0%
Methionine 0.122mg 0.033mg 0%
Phenylalanine 0.278mg 0.087mg 0%
Valine 0.291mg 0.12mg 0%
Histidine 0.125mg 0.047mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 ProteinProtein +78.8%
Contains more FatsFats +2998.4%
Contains more CarbsCarbs +990.4%
Contains more WaterWater +485.8%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +35003.3%
Contains more Poly. FatPolyunsaturated fat +1189.6%
Contains less Sat. FatSaturated fat -98.8%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.