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  6. Plantain raw vs. Marrow-stem Kale

Plantain raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are plantain raw and marrow-stem Kale different?

  • Plantain raw is richer in vitamin B6 and potassium, while marrow-stem Kale is higher in vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than plantain raw.
  • Plantain raw contains 2 times more potassium than marrow-stem Kale. Plantain raw contains 499mg of potassium, while marrow-stem Kale contains 213mg.

Plantains, raw and Collards, raw types were used in this article.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 MagnesiumMagnesium +37%
Contains more PotassiumPotassium +134.3%
Contains more IronIron +27.7%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +15.4%
Contains more CalciumCalcium +7633.3%
Contains more ZincZinc +50%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 B6Vitamin B6 +81.2%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin AVitamin A +348.2%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin KVitamin K +62342.9%
Contains more FolateFolate +486.4%
Contains more CholineCholine +71.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Marrow-stem Kale DV% diff.
Vitamin K 0.7µg 437.1µg 364%
Manganese 0.658mg 29%
Folate 22µg 129µg 27%
Calcium 3mg 232mg 23%
Vitamin A 56µg 251µg 22%
Vitamin C 18.4mg 35.3mg 19%
Vitamin E 0.14mg 2.26mg 14%
Vitamin B6 0.299mg 0.165mg 10%
Carbs 31.89g 5.42g 9%
Potassium 499mg 213mg 8%
Fiber 2.3g 4g 7%
Vitamin B2 0.054mg 0.13mg 6%
Calories 122kcal 32kcal 5%
Copper 0.081mg 0.046mg 4%
Protein 1.3g 3.02g 3%
Iron 0.6mg 0.47mg 2%
Magnesium 37mg 27mg 2%
Choline 13.5mg 23.2mg 2%
Phosphorus 34mg 25mg 1%
Sodium 4mg 17mg 1%
Polyunsaturated fat 0.069g 0.201g 1%
Zinc 0.14mg 0.21mg 1%
Fats 0.37g 0.61g 0%
Net carbs 29.59g 1.42g N/A
Sugar 15g 0.46g N/A
Selenium 1.5µg 1.3µg 0%
Vitamin B1 0.052mg 0.054mg 0%
Vitamin B3 0.686mg 0.742mg 0%
Vitamin B5 0.26mg 0.267mg 0%
Saturated fat 0.143g 0.055g 0%
Monounsaturated fat 0.032g 0.03g 0%
Tryptophan 0.015mg 0.031mg 0%
Threonine 0.034mg 0.086mg 0%
Isoleucine 0.036mg 0.1mg 0%
Leucine 0.059mg 0.151mg 0%
Lysine 0.06mg 0.117mg 0%
Methionine 0.017mg 0.033mg 0%
Phenylalanine 0.044mg 0.087mg 0%
Valine 0.046mg 0.12mg 0%
Histidine 0.064mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +488.4%
Contains more ProteinProtein +132.3%
Contains more FatsFats +64.9%
Contains more WaterWater +37.3%
Contains more OtherOther +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -61.5%
Contains more Poly. FatPolyunsaturated fat +191.3%
~equal in Monounsaturated fat ~0.03g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.