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  6. Cranberries vs. Marrow-stem Kale

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

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How are cranberries and marrow-stem Kale different?

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, vitamin C, calcium, manganese, vitamin B2, vitamin B6, and vitamin E than cranberries.
  • Daily need coverage for vitamin K for marrow-stem Kale is 360% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than cranberries (45).

Cranberries, raw and Collards, raw are the varieties used in this article.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 CopperCopper +21.7%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +166.3%
Contains more IronIron +104.3%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +146.4%
Contains more SeleniumSelenium +1200%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 +152.1%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +71.2%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +634.7%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more Vitamin KVitamin K +8642%
Contains more FolateFolate +12800%
Contains more CholineCholine +321.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Marrow-stem Kale DV% diff.
Vitamin K 5µg 437.1µg 360%
Folate 1µg 129µg 32%
Vitamin A 3µg 251µg 28%
Vitamin C 14mg 35.3mg 24%
Calcium 8mg 232mg 22%
Manganese 0.267mg 0.658mg 17%
Vitamin B2 0.02mg 0.13mg 8%
Vitamin B6 0.057mg 0.165mg 8%
Vitamin E 1.32mg 2.26mg 6%
Protein 0.46g 3.02g 5%
Magnesium 6mg 27mg 5%
Vitamin B1 0.012mg 0.054mg 4%
Vitamin B3 0.101mg 0.742mg 4%
Potassium 80mg 213mg 4%
Iron 0.23mg 0.47mg 3%
Choline 5.5mg 23.2mg 3%
Phosphorus 11mg 25mg 2%
Carbs 11.97g 5.42g 2%
Selenium 0.1µg 1.3µg 2%
Fiber 3.6g 4g 2%
Vitamin B5 0.295mg 0.267mg 1%
Polyunsaturated fat 0.055g 0.201g 1%
Calories 46kcal 32kcal 1%
Sodium 2mg 17mg 1%
Fats 0.13g 0.61g 1%
Zinc 0.09mg 0.21mg 1%
Fructose 0.67g 1%
Copper 0.056mg 0.046mg 1%
Net carbs 8.37g 1.42g N/A
Sugar 4.27g 0.46g N/A
Saturated fat 0.008g 0.055g 0%
Monounsaturated fat 0.018g 0.03g 0%
Tryptophan 0.003mg 0.031mg 0%
Threonine 0.028mg 0.086mg 0%
Isoleucine 0.033mg 0.1mg 0%
Leucine 0.053mg 0.151mg 0%
Lysine 0.039mg 0.117mg 0%
Methionine 0.003mg 0.033mg 0%
Phenylalanine 0.036mg 0.087mg 0%
Valine 0.045mg 0.12mg 0%
Histidine 0.018mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +120.8%
Contains more ProteinProtein +556.5%
Contains more FatsFats +369.2%
Contains more OtherOther +1008.3%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -85.5%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +265.5%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.