Dough vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between dough and marrow-stem Kale
- Dough has more vitamin B1, selenium, iron, vitamin B3, and vitamin B2; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
- Marrow-stem Kale covers your daily vitamin K needs 364% more than dough.
- Marrow-stem Kale has 35 times less sodium than dough. Dough has 602mg of sodium, while marrow-stem Kale has 17mg.
- Dough has a higher glycemic index. The glycemic index of dough is 70, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Bread, french or vienna (includes sourdough) and Collards, raw.
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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 | +18.5% |
| Contains more IronIron | +731.9% |
| Contains more CopperCopper | +230.4% |
| Contains more ZincZinc | +395.2% |
| Contains more PhosphorusPhosphorus | +320% |
| Contains more SeleniumSelenium | +2100% |
| Contains more CalciumCalcium | +346.2% |
| Contains more PotassiumPotassium | +82.1% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +14% |
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 B1Vitamin B1 | +1214.8% |
| Contains more Vitamin B2Vitamin B2 | +228.5% |
| Contains more Vitamin B3Vitamin B3 | +549.2% |
| Contains more Vitamin B5Vitamin B5 | +70.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +976.2% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more Vitamin KVitamin K | +62342.9% |
| Contains more CholineCholine | +190% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.7µg | 437.1µg | 364% |
| Vitamin B1 | 0.71mg | 0.054mg | 55% |
| Selenium | 28.6µg | 1.3µg | 50% |
| Iron | 3.91mg | 0.47mg | 43% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Vitamin A | 0µg | 251µg | 28% |
| Vitamin B3 | 4.817mg | 0.742mg | 25% |
| Sodium | 602mg | 17mg | 25% |
| Vitamin B2 | 0.427mg | 0.13mg | 23% |
| Starch | 44.23g | 18% | |
| Calcium | 52mg | 232mg | 18% |
| Protein | 10.75g | 3.02g | 15% |
| Carbs | 51.88g | 5.42g | 15% |
| Vitamin E | 0.21mg | 2.26mg | 14% |
| Calories | 272kcal | 32kcal | 12% |
| Copper | 0.152mg | 0.046mg | 12% |
| Phosphorus | 105mg | 25mg | 11% |
| Zinc | 1.04mg | 0.21mg | 8% |
| Fiber | 2.2g | 4g | 7% |
| Manganese | 0.577mg | 0.658mg | 4% |
| Polyunsaturated fat | 0.855g | 0.201g | 4% |
| Vitamin B5 | 0.455mg | 0.267mg | 4% |
| Vitamin B6 | 0.107mg | 0.165mg | 4% |
| Fats | 2.42g | 0.61g | 3% |
| Potassium | 117mg | 213mg | 3% |
| Choline | 8mg | 23.2mg | 3% |
| Saturated fat | 0.529g | 0.055g | 2% |
| Folate | 123µg | 129µg | 2% |
| Fructose | 0.51g | 1% | |
| Magnesium | 32mg | 27mg | 1% |
| Monounsaturated fat | 0.362g | 0.03g | 1% |
| Net carbs | 49.68g | 1.42g | N/A |
| Sugar | 4.62g | 0.46g | N/A |
| Trans fat | 0.005g | 0g | N/A |
| 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% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.788g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
2.42 g
Carbs:
51.88 g
Water:
33 g
Other:
1.95 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +256% |
| Contains more FatsFats | +296.7% |
| Contains more CarbsCarbs | +857.2% |
| Contains more OtherOther | +46.6% |
| Contains more WaterWater | +171.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.529 g
Monounsaturated fat:
Mono. Fat
0.362 g
Polyunsaturated fat:
Poly. Fat
0.855 g
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 | +1106.7% |
| Contains more Poly. FatPolyunsaturated fat | +325.4% |
| Contains less Sat. FatSaturated fat | -89.6% |
