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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
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
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
29%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 62.89g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)