Fortune cookie vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
Important differences between fortune cookie and marrow-stem Kale
- Fortune cookie has more iron and vitamin B1; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, folate, vitamin E, and vitamin B6.
- Marrow-stem Kale's daily need coverage for vitamin K is 363% more.
- Fortune cookie contains 3 times more vitamin B1 than marrow-stem Kale. Fortune cookie contains 0.182mg of vitamin B1, while marrow-stem Kale contains 0.054mg.
- Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of marrow-stem Kale is 32.
The food varieties used in the comparison are Cookies, fortune and Collards, raw.
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.
| Contains more IronIron | +206.4% |
| Contains more CopperCopper | +30.4% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more SeleniumSelenium | +123.1% |
| Contains more MagnesiumMagnesium | +285.7% |
| Contains more CalciumCalcium | +1833.3% |
| Contains more PotassiumPotassium | +419.5% |
| Contains more ZincZinc | +23.5% |
| Contains less SodiumSodium | -45.2% |
| Contains more ManganeseManganese | +246.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +237% |
| Contains more Vitamin B3Vitamin B3 | +148% |
| Contains more Vitamin B5Vitamin B5 | +11.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +25000% |
| Contains more Vitamin EVitamin E | +7433.3% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +39636.4% |
| Contains more FolateFolate | +95.5% |
| Contains more CholineCholine | +286.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.1µg | 437.1µg | 363% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Vitamin A | 1µg | 251µg | 28% |
| Carbs | 84g | 5.42g | 26% |
| Calcium | 12mg | 232mg | 22% |
| Manganese | 0.19mg | 0.658mg | 20% |
| Calories | 378kcal | 32kcal | 17% |
| Folate | 66µg | 129µg | 16% |
| Vitamin E | 0.03mg | 2.26mg | 15% |
| Vitamin B6 | 0.013mg | 0.165mg | 12% |
| Iron | 1.44mg | 0.47mg | 12% |
| Vitamin B1 | 0.182mg | 0.054mg | 11% |
| Fiber | 1.6g | 4g | 10% |
| Vitamin B3 | 1.84mg | 0.742mg | 7% |
| Potassium | 41mg | 213mg | 5% |
| Magnesium | 7mg | 27mg | 5% |
| Fats | 2.7g | 0.61g | 3% |
| Monounsaturated fat | 1.345g | 0.03g | 3% |
| Selenium | 2.9µg | 1.3µg | 3% |
| Saturated fat | 0.669g | 0.055g | 3% |
| Choline | 6mg | 23.2mg | 3% |
| Polyunsaturated fat | 0.466g | 0.201g | 2% |
| Protein | 4.2g | 3.02g | 2% |
| Copper | 0.06mg | 0.046mg | 2% |
| Phosphorus | 35mg | 25mg | 1% |
| Sodium | 31mg | 17mg | 1% |
| Vitamin B5 | 0.297mg | 0.267mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 82.4g | 1.42g | N/A |
| Sugar | 45.42g | 0.46g | N/A |
| Zinc | 0.17mg | 0.21mg | 0% |
| Vitamin B2 | 0.13mg | 0.13mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.031mg | 0% |
| Threonine | 0.123mg | 0.086mg | 0% |
| Isoleucine | 0.165mg | 0.1mg | 0% |
| Leucine | 0.295mg | 0.151mg | 0% |
| Lysine | 0.157mg | 0.117mg | 0% |
| Methionine | 0.076mg | 0.033mg | 0% |
| Phenylalanine | 0.203mg | 0.087mg | 0% |
| Valine | 0.192mg | 0.12mg | 0% |
| Histidine | 0.088mg | 0.047mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +342.6% |
| Contains more CarbsCarbs | +1449.8% |
| Contains more WaterWater | +1020.3% |
| Contains more OtherOther | +20.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
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 | +4383.3% |
| Contains more Poly. FatPolyunsaturated fat | +131.8% |
| Contains less Sat. FatSaturated fat | -91.8% |
