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  6. Macaroon vs. Marrow-stem Kale

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

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Significant differences between macaroon and marrow-stem Kale

  • Macaroon has more copper and selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than macaroon.
  • Marrow-stem Kale has 365 times less saturated fat than macaroon. Macaroon has 20.099g of saturated fat, while marrow-stem Kale has 0.055g.

Specific food types used in this comparison are Cookies, coconut macaroon and Collards, raw.

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +74.5%
Contains more CopperCopper +484.8%
Contains more ZincZinc +247.6%
Contains more PhosphorusPhosphorus +172%
Contains more SeleniumSelenium +423.1%
Contains more CalciumCalcium +4540%
Contains more PotassiumPotassium +73.2%
Contains less SodiumSodium -92.9%
~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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +237.3%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +4200%
Contains more CholineCholine +154.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Marrow-stem Kale DV% diff.
Vitamin K 1.1µg 437.1µg 363%
Saturated fat 20.099g 0.055g 91%
Vitamin C 0mg 35.3mg 39%
Fats 22.55g 0.61g 34%
Folate 3µg 129µg 32%
Manganese 0.658mg 29%
Vitamin A 0µg 251µg 28%
Copper 0.269mg 0.046mg 25%
Calcium 5mg 232mg 23%
Calories 460kcal 32kcal 21%
Carbs 61.22g 5.42g 19%
Vitamin E 0.19mg 2.26mg 14%
Sodium 241mg 17mg 10%
Selenium 6.8µg 1.3µg 10%
Phosphorus 68mg 25mg 6%
Vitamin B6 0.096mg 0.165mg 5%
Zinc 0.73mg 0.21mg 5%
Vitamin B2 0.06mg 0.13mg 5%
Vitamin B5 0.267mg 5%
Fiber 5.1g 4g 4%
Iron 0.82mg 0.47mg 4%
Monounsaturated fat 1.61g 0.03g 4%
Polyunsaturated fat 0.81g 0.201g 4%
Choline 9.1mg 23.2mg 3%
Vitamin B1 0.02mg 0.054mg 3%
Vitamin B3 0.22mg 0.742mg 3%
Potassium 123mg 213mg 3%
Protein 3.02g 3.02g 0%
Net carbs 56.12g 1.42g N/A
Magnesium 29mg 27mg 0%
Sugar 45.16g 0.46g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +3596.7%
Contains more CarbsCarbs +1029.5%
Contains more OtherOther +28.6%
Contains more WaterWater +679.3%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +5266.7%
Contains more Poly. FatPolyunsaturated fat +303%
Contains less Sat. FatSaturated fat -99.7%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.