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  6. Cream cracker vs. Marrow-stem Kale

Cream cracker vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between cream cracker and marrow-stem Kale

  • Cream cracker has more iron, vitamin B3, vitamin B1, vitamin B12, selenium, and phosphorus; however, marrow-stem Kale is richer in vitamin K and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 349% more.
  • Marrow-stem Kale contains less saturated fat.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Crackers, cream, GAMESA SABROSAS and Collards, raw.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 +1470.2%
Contains more CopperCopper +141.3%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +292%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +630.8%
Contains more CalciumCalcium +792.3%
Contains more PotassiumPotassium +65.1%
Contains less SodiumSodium -98.5%
~equal in Magnesium ~27mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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 B1Vitamin B1 +451.9%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +584.6%
Contains more Vitamin B5Vitamin B5 +73%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.5%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more Vitamin KVitamin K +2341.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Marrow-stem Kale DV% diff.
Vitamin K 17.9µg 437.1µg 349%
Iron 7.38mg 0.47mg 86%
Sodium 1148mg 17mg 49%
Vitamin C 35.3mg 39%
Fats 20.37g 0.61g 30%
Vitamin A 251µg 28%
Vitamin B3 5.08mg 0.742mg 27%
Monounsaturated fat 10.625g 0.03g 26%
Saturated fat 5.362g 0.055g 24%
Calories 484kcal 32kcal 23%
Starch 51.87g 21%
Calcium 26mg 232mg 21%
Vitamin B1 0.298mg 0.054mg 20%
Carbs 64.55g 5.42g 20%
Vitamin B12 0.46µg 0µg 19%
Selenium 9.5µg 1.3µg 15%
Polyunsaturated fat 2.45g 0.201g 15%
Phosphorus 98mg 25mg 10%
Protein 7.01g 3.02g 8%
Vitamin B6 0.065mg 0.165mg 8%
Vitamin B2 0.24mg 0.13mg 8%
Copper 0.111mg 0.046mg 7%
Fiber 2.4g 4g 6%
Folate 149µg 129µg 5%
Manganese 0.778mg 0.658mg 5%
Vitamin B5 0.462mg 0.267mg 4%
Vitamin E 1.59mg 2.26mg 4%
Choline 23.2mg 4%
Zinc 0.66mg 0.21mg 4%
Potassium 129mg 213mg 2%
Fructose 0.95g 1%
Net carbs 62.15g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 9.37g 0.46g N/A
Trans fat 3.969g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +132.1%
Contains more FatsFats +3239.3%
Contains more CarbsCarbs +1091%
Contains more OtherOther +172.2%
Contains more WaterWater +1913.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +35316.7%
Contains more Poly. FatPolyunsaturated fat +1118.9%
Contains less Sat. FatSaturated fat -99%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.