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

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How are dates and marrow-stem Kale different?

  • Dates are richer in copper, fiber, and potassium, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than dates.
  • Dates contain 4 times more copper than marrow-stem Kale. Dates contain 0.206mg of copper, while marrow-stem Kale contains 0.046mg.

Dates, deglet noor and Collards, raw types were used in this article.

Infographic

Dates 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.
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +59.3%
Contains more PotassiumPotassium +208%
Contains more IronIron +117%
Contains more CopperCopper +347.8%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +148%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +130.8%
Contains more CalciumCalcium +494.9%
Contains more ManganeseManganese +151.1%

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.
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin KVitamin K +16088.9%
Contains more FolateFolate +578.9%
Contains more CholineCholine +268.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +1284.3%
Contains more OtherOther +20.3%
Contains more ProteinProtein +23.3%
Contains more FatsFats +56.4%
Contains more WaterWater +336.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -41.8%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +957.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Marrow-stem Kale
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Marrow-stem Kale DV% diff.
Vitamin K 2.7µg 437.1µg 362%
Vitamin C 0.4mg 35.3mg 39%
Folate 19µg 129µg 28%
Vitamin A 0µg 251µg 28%
Fructose 19.56g 24%
Carbs 75.03g 5.42g 23%
Calcium 39mg 232mg 19%
Copper 0.206mg 0.046mg 18%
Manganese 0.262mg 0.658mg 17%
Fiber 8g 4g 16%
Vitamin E 0.05mg 2.26mg 15%
Calories 282kcal 32kcal 13%
Potassium 656mg 213mg 13%
Iron 1.02mg 0.47mg 7%
Vitamin B5 0.589mg 0.267mg 6%
Phosphorus 62mg 25mg 5%
Vitamin B2 0.066mg 0.13mg 5%
Magnesium 43mg 27mg 4%
Choline 6.3mg 23.2mg 3%
Selenium 3µg 1.3µg 3%
Vitamin B3 1.274mg 0.742mg 3%
Sodium 2mg 17mg 1%
Protein 2.45g 3.02g 1%
Polyunsaturated fat 0.019g 0.201g 1%
Zinc 0.29mg 0.21mg 1%
Fats 0.39g 0.61g 0%
Net carbs 67.03g 1.42g N/A
Sugar 63.35g 0.46g N/A
Vitamin B1 0.052mg 0.054mg 0%
Vitamin B6 0.165mg 0.165mg 0%
Saturated fat 0.032g 0.055g 0%
Monounsaturated fat 0.036g 0.03g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.043mg 0.086mg 0%
Isoleucine 0.049mg 0.1mg 0%
Leucine 0.084mg 0.151mg 0%
Lysine 0.066mg 0.117mg 0%
Methionine 0.022mg 0.033mg 0%
Phenylalanine 0.05mg 0.087mg 0%
Valine 0.071mg 0.12mg 0%
Histidine 0.032mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
29%
Dates
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 62.89g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.