Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Currant
  5. Compare
  6. Currant vs. Marrow-stem Kale

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

Compare

A recap on differences between currants and marrow-stem Kale

  • Currants have more copper, iron, and vitamin C; however, marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 355% more than currants.
  • Marrow-stem Kale contains 2 times less copper than currants. Currants contain 0.107mg of copper, while marrow-stem Kale contains 0.046mg.

Food varieties used in this article are Currants, red, and white, raw and Collards, raw.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 PotassiumPotassium +29.1%
Contains more IronIron +112.8%
Contains more CopperCopper +132.6%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +603%
Contains more ManganeseManganese +253.8%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~0.21mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +16.1%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +642%
Contains more Vitamin B5Vitamin B5 +317.2%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +3873.6%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Marrow-stem Kale DV% diff.
Vitamin K 11µg 437.1µg 355%
Folate 8µg 129µg 30%
Vitamin A 2µg 251µg 28%
Manganese 0.186mg 0.658mg 21%
Calcium 33mg 232mg 20%
Vitamin E 0.1mg 2.26mg 14%
Vitamin B6 0.07mg 0.165mg 7%
Iron 1mg 0.47mg 7%
Copper 0.107mg 0.046mg 7%
Vitamin C 41mg 35.3mg 6%
Vitamin B2 0.05mg 0.13mg 6%
Vitamin B3 0.1mg 0.742mg 4%
Vitamin B5 0.064mg 0.267mg 4%
Fructose 3.53g 4%
Phosphorus 44mg 25mg 3%
Magnesium 13mg 27mg 3%
Carbs 13.8g 5.42g 3%
Choline 7.6mg 23.2mg 3%
Protein 1.4g 3.02g 3%
Potassium 275mg 213mg 2%
Polyunsaturated fat 0.088g 0.201g 1%
Calories 56kcal 32kcal 1%
Selenium 0.6µg 1.3µg 1%
Fats 0.2g 0.61g 1%
Sodium 1mg 17mg 1%
Vitamin B1 0.04mg 0.054mg 1%
Fiber 4.3g 4g 1%
Net carbs 9.5g 1.42g N/A
Sugar 7.37g 0.46g N/A
Zinc 0.23mg 0.21mg 0%
Saturated fat 0.017g 0.055g 0%
Monounsaturated fat 0.028g 0.03g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +154.6%
Contains more ProteinProtein +115.7%
Contains more FatsFats +205%
Contains more OtherOther +104.6%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -69.1%
Contains more Poly. FatPolyunsaturated fat +128.4%
~equal in Monounsaturated fat ~0.03g

People also compare

Currant
Currant vs Cranberries
Cranberries
Currant
Currant vs Blackberry
Blackberry
Currant
Currant vs Gooseberry
Gooseberry
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.