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  6. Crouton vs. Marrow-stem Kale

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

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Summary of differences between crouton and marrow-stem Kale

  • Crouton has more selenium, vitamin B1, iron, vitamin B3, copper, and phosphorus, while marrow-stem Kale has more vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin A, 100% more than crouton.
  • Crouton contains 41 times more sodium than marrow-stem Kale. While crouton contains 698mg of sodium, marrow-stem Kale contains only 17mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of crouton is 72.

These are the specific foods used in this comparison Croutons, plain and Collards, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +14.8%
Contains more IronIron +768.1%
Contains more CopperCopper +254.3%
Contains more ZincZinc +323.8%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +2784.6%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +71.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +31.6%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 +1053.7%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +633%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +534.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Crouton Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Selenium 37.5µg 1.3µg 66%
Vitamin B1 0.623mg 0.054mg 47%
Iron 4.08mg 0.47mg 45%
Vitamin C 0mg 35.3mg 39%
Sodium 698mg 17mg 30%
Vitamin B3 5.439mg 0.742mg 29%
Vitamin A 0µg 251µg 28%
Carbs 73.5g 5.42g 23%
Calories 407kcal 32kcal 19%
Protein 11.9g 3.02g 18%
Calcium 76mg 232mg 16%
Vitamin E 2.26mg 15%
Copper 0.163mg 0.046mg 13%
Phosphorus 115mg 25mg 13%
Vitamin B6 0.026mg 0.165mg 11%
Vitamin B2 0.272mg 0.13mg 11%
Fats 6.6g 0.61g 9%
Monounsaturated fat 3.059g 0.03g 8%
Manganese 0.5mg 0.658mg 7%
Polyunsaturated fat 1.273g 0.201g 7%
Saturated fat 1.51g 0.055g 7%
Zinc 0.89mg 0.21mg 6%
Fiber 5.1g 4g 4%
Choline 23.2mg 4%
Potassium 124mg 213mg 3%
Vitamin B5 0.429mg 0.267mg 3%
Magnesium 31mg 27mg 1%
Folate 132µg 129µg 1%
Net carbs 68.4g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.14mg 0.031mg 0%
Threonine 0.337mg 0.086mg 0%
Isoleucine 0.456mg 0.1mg 0%
Leucine 0.832mg 0.151mg 0%
Lysine 0.278mg 0.117mg 0%
Methionine 0.211mg 0.033mg 0%
Phenylalanine 0.586mg 0.087mg 0%
Valine 0.514mg 0.12mg 0%
Histidine 0.255mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +294%
Contains more FatsFats +982%
Contains more CarbsCarbs +1256.1%
Contains more OtherOther +88%
Contains more WaterWater +1529.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +10096.7%
Contains more Poly. FatPolyunsaturated fat +533.3%
Contains less Sat. FatSaturated fat -96.4%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.