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  6. Custard vs. Marrow-stem Kale

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

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Differences between custard and marrow-stem Kale

  • Custard is higher in vitamin B12 and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has less cholesterol.

The food types used in this comparison are Egg custards, dry mix, prepared with whole milk and Collards, raw.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 ZincZinc +142.9%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +361.5%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +66.9%
Contains more IronIron +38.2%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +9300%
~equal in Potassium ~213mg

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +35200%
Contains more Vitamin AVitamin A +382.7%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B3Vitamin B3 +462.1%
Contains more Vitamin B6Vitamin B6 +157.8%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +96.6%

All nutrients comparison - raw data values

Nutrient Custard Marrow-stem Kale DV% diff.
Vitamin K 0.2µg 437.1µg 364%
Vitamin C 0.1mg 35.3mg 39%
Folate 9µg 129µg 30%
Manganese 0.007mg 0.658mg 28%
Vitamin B12 0.52µg 0µg 22%
Vitamin A 52µg 251µg 22%
Cholesterol 51mg 0mg 17%
Fiber 0g 4g 16%
Vitamin E 0.06mg 2.26mg 15%
Phosphorus 130mg 25mg 15%
Selenium 6µg 1.3µg 9%
Vitamin B5 0.699mg 0.267mg 9%
Saturated fat 2.032g 0.055g 9%
Calcium 139mg 232mg 9%
Vitamin B6 0.064mg 0.165mg 8%
Vitamin B2 0.22mg 0.13mg 7%
Vitamin D 47IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Calories 122kcal 32kcal 5%
Fats 4g 0.61g 5%
Vitamin B3 0.132mg 0.742mg 4%
Carbs 17.6g 5.42g 4%
Monounsaturated fat 1.127g 0.03g 3%
Zinc 0.51mg 0.21mg 3%
Magnesium 16mg 27mg 3%
Sodium 84mg 17mg 3%
Iron 0.34mg 0.47mg 2%
Choline 11.8mg 23.2mg 2%
Protein 3.99g 3.02g 2%
Copper 0.03mg 0.046mg 2%
Vitamin B1 0.061mg 0.054mg 1%
Polyunsaturated fat 0.312g 0.201g 1%
Net carbs 17.6g 1.42g N/A
Potassium 207mg 213mg 0%
Sugar 4.82g 0.46g N/A
Tryptophan 0.082mg 0.031mg 0%
Threonine 0.192mg 0.086mg 0%
Isoleucine 0.207mg 0.1mg 0%
Leucine 0.337mg 0.151mg 0%
Lysine 0.214mg 0.117mg 0%
Methionine 0.091mg 0.033mg 0%
Phenylalanine 0.173mg 0.087mg 0%
Valine 0.233mg 0.12mg 0%
Histidine 0.092mg 0.047mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +32.1%
Contains more FatsFats +555.7%
Contains more CarbsCarbs +224.7%
Contains more WaterWater +22%
Contains more OtherOther +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +3656.7%
Contains more Poly. FatPolyunsaturated fat +55.2%
Contains less Sat. FatSaturated fat -97.3%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.