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  6. Corned beef vs. Marrow-stem Kale

Corned beef vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are corned beef and marrow-stem Kale different?

  • Corned beef is richer in vitamin B12, selenium, and zinc, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than corned beef.
  • Marrow-stem Kale is lower in cholesterol.
  • Marrow-stem Kale has a higher glycemic index (32) than corned beef (0).

Beef, cured, corned beef, brisket, cooked and Collards, raw types were used in this article.

Infographic

Corned beef 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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 +295.7%
Contains more CopperCopper +234.8%
Contains more ZincZinc +2081%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +2423.1%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +46.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2890.9%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +308.4%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +198.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin KVitamin K +29040%
Contains more FolateFolate +2050%

All nutrients comparison - raw data values

Nutrient Corned beef Marrow-stem Kale DV% diff.
Vitamin K 1.5µg 437.1µg 363%
Vitamin B12 1.63µg 0µg 68%
Selenium 32.8µg 1.3µg 57%
Sodium 973mg 17mg 42%
Zinc 4.58mg 0.21mg 40%
Vitamin C 0mg 35.3mg 39%
Cholesterol 98mg 0mg 33%
Folate 6µg 129µg 31%
Protein 18.17g 3.02g 30%
Saturated fat 6.34g 0.055g 29%
Fats 18.98g 0.61g 28%
Manganese 0.022mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Monounsaturated fat 9.22g 0.03g 23%
Calcium 8mg 232mg 22%
Iron 1.86mg 0.47mg 17%
Fiber 0g 4g 16%
Phosphorus 125mg 25mg 14%
Vitamin E 0.16mg 2.26mg 14%
Vitamin B3 3.03mg 0.742mg 14%
Copper 0.154mg 0.046mg 12%
Calories 251kcal 32kcal 11%
Choline 69.2mg 23.2mg 8%
Vitamin B6 0.23mg 0.165mg 5%
Magnesium 12mg 27mg 4%
Vitamin B2 0.17mg 0.13mg 3%
Polyunsaturated fat 0.67g 0.201g 3%
Vitamin B5 0.42mg 0.267mg 3%
Vitamin B1 0.026mg 0.054mg 2%
Potassium 145mg 213mg 2%
Carbs 0.47g 5.42g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.47g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.119mg 0.031mg 0%
Threonine 0.726mg 0.086mg 0%
Isoleucine 0.827mg 0.1mg 0%
Leucine 1.445mg 0.151mg 0%
Lysine 1.536mg 0.117mg 0%
Methionine 0.473mg 0.033mg 0%
Phenylalanine 0.718mg 0.087mg 0%
Valine 0.901mg 0.12mg 0%
Histidine 0.58mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 +501.7%
Contains more FatsFats +3011.5%
Contains more OtherOther +94.7%
Contains more CarbsCarbs +1053.2%
Contains more WaterWater +49.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +30633.3%
Contains more Poly. FatPolyunsaturated fat +233.3%
Contains less Sat. FatSaturated fat -99.1%

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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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.