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  6. Cumin vs. Marrow-stem Kale

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

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A recap on differences between cumin and marrow-stem Kale

  • Cumin has more iron, manganese, copper, magnesium, calcium, phosphorus, vitamin B1, and potassium; however, marrow-stem Kale is higher in vitamin K and vitamin A.
  • Cumin covers your daily iron needs 824% more than marrow-stem Kale.
  • Marrow-stem Kale contains 20 times less phosphorus than cumin. Cumin contains 499mg of phosphorus, while marrow-stem Kale contains 25mg.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Spices, cumin seed and Collards, raw.

Infographic

Cumin 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.
Cumin
Cumin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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 +1255.6%
Contains more CalciumCalcium +301.3%
Contains more PotassiumPotassium +739.4%
Contains more IronIron +14019.1%
Contains more CopperCopper +1784.8%
Contains more ZincZinc +2185.7%
Contains more PhosphorusPhosphorus +1896%
Contains more ManganeseManganese +406.5%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -89.9%

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.
Cumin
Cumin
5
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
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 EVitamin E +47.3%
Contains more Vitamin B1Vitamin B1 +1063%
Contains more Vitamin B2Vitamin B2 +151.5%
Contains more Vitamin B3Vitamin B3 +517.1%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin CVitamin C +358.4%
Contains more Vitamin AVitamin A +292.2%
Contains more Vitamin KVitamin K +7994.4%
Contains more FolateFolate +1190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Cumin Marrow-stem Kale DV% diff.
Iron 66.36mg 0.47mg 824%
Vitamin K 5.4µg 437.1µg 360%
Manganese 3.333mg 0.658mg 116%
Copper 0.867mg 0.046mg 91%
Magnesium 366mg 27mg 81%
Calcium 931mg 232mg 70%
Phosphorus 499mg 25mg 68%
Vitamin B1 0.628mg 0.054mg 48%
Potassium 1788mg 213mg 46%
Zinc 4.8mg 0.21mg 42%
Monounsaturated fat 14.04g 0.03g 35%
Fats 22.27g 0.61g 33%
Vitamin C 7.7mg 35.3mg 31%
Folate 10µg 129µg 30%
Protein 17.81g 3.02g 30%
Fiber 10.5g 4g 26%
Vitamin B3 4.579mg 0.742mg 24%
Vitamin A 64µg 251µg 21%
Vitamin B6 0.435mg 0.165mg 21%
Polyunsaturated fat 3.279g 0.201g 21%
Calories 375kcal 32kcal 17%
Vitamin B2 0.327mg 0.13mg 15%
Carbs 44.24g 5.42g 13%
Saturated fat 1.535g 0.055g 7%
Vitamin E 3.33mg 2.26mg 7%
Sodium 168mg 17mg 7%
Selenium 5.2µg 1.3µg 7%
Vitamin B5 0.267mg 5%
Net carbs 33.74g 1.42g N/A
Sugar 2.25g 0.46g N/A
Choline 24.7mg 23.2mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 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 +489.7%
Contains more FatsFats +3550.8%
Contains more CarbsCarbs +716.2%
Contains more OtherOther +472.9%
Contains more WaterWater +1011.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 +46700%
Contains more Poly. FatPolyunsaturated fat +1531.3%
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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.