Crackers vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between crackers and marrow-stem Kale
- Crackers have more iron, phosphorus, vitamin B1, vitamin B2, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
- Marrow-stem Kale covers your daily vitamin K needs 307% more than crackers.
- Marrow-stem Kale has 101 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while marrow-stem Kale has 0.055g.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Collards, raw.
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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.
| Contains more IronIron | +757.4% |
| Contains more CopperCopper | +126.1% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +892% |
| Contains more SeleniumSelenium | +415.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +93.3% |
| Contains more PotassiumPotassium | +80.5% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +34% |
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 EVitamin E | +34.1% |
| Contains more Vitamin B1Vitamin B1 | +670.4% |
| Contains more Vitamin B2Vitamin B2 | +250.8% |
| Contains more Vitamin B3Vitamin B3 | +486.5% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin KVitamin K | +530.7% |
| Contains more FolateFolate | +40.2% |
| Contains more CholineCholine | +141.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 69.3µg | 437.1µg | 307% |
| Polyunsaturated fat | 13.137g | 0.201g | 86% |
| Iron | 4.03mg | 0.47mg | 45% |
| Fats | 26.43g | 0.61g | 40% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Phosphorus | 248mg | 25mg | 32% |
| Sodium | 726mg | 17mg | 31% |
| Vitamin B1 | 0.416mg | 0.054mg | 30% |
| Vitamin A | 0µg | 251µg | 28% |
| Saturated fat | 5.562g | 0.055g | 25% |
| Vitamin B2 | 0.456mg | 0.13mg | 25% |
| Calories | 510kcal | 32kcal | 24% |
| Vitamin B3 | 4.352mg | 0.742mg | 23% |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 5.42g | 19% |
| Monounsaturated fat | 6.553g | 0.03g | 16% |
| Calcium | 120mg | 232mg | 11% |
| Selenium | 6.7µg | 1.3µg | 10% |
| Folate | 92µg | 129µg | 9% |
| Vitamin B6 | 0.063mg | 0.165mg | 8% |
| Fiber | 2.3g | 4g | 7% |
| Manganese | 0.491mg | 0.658mg | 7% |
| Protein | 6.64g | 3.02g | 7% |
| Copper | 0.104mg | 0.046mg | 6% |
| Vitamin E | 3.03mg | 2.26mg | 5% |
| Zinc | 0.49mg | 0.21mg | 3% |
| Vitamin B5 | 0.417mg | 0.267mg | 3% |
| Potassium | 118mg | 213mg | 3% |
| Magnesium | 18mg | 27mg | 2% |
| Choline | 9.6mg | 23.2mg | 2% |
| Net carbs | 59g | 1.42g | N/A |
| Sugar | 8.18g | 0.46g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.031mg | 0% |
| Threonine | 0.193mg | 0.086mg | 0% |
| Isoleucine | 0.246mg | 0.1mg | 0% |
| Leucine | 0.471mg | 0.151mg | 0% |
| Lysine | 0.103mg | 0.117mg | 0% |
| Methionine | 0.112mg | 0.033mg | 0% |
| Phenylalanine | 0.331mg | 0.087mg | 0% |
| Valine | 0.294mg | 0.12mg | 0% |
| Histidine | 0.145mg | 0.047mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +119.9% |
| Contains more FatsFats | +4232.8% |
| Contains more CarbsCarbs | +1031% |
| Contains more OtherOther | +87.2% |
| Contains more WaterWater | +2754.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 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 | +21743.3% |
| Contains more Poly. FatPolyunsaturated fat | +6435.8% |
| Contains less Sat. FatSaturated fat | -99% |
