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  6. Dried fruit vs. Marrow-stem Kale

Dried fruit vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Marrow-stem Kale

  • Dried fruit has more Copper, Potassium, Iron, Vitamin E , and Fiber, while Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, Manganese, and Calcium.
  • Marrow-stem Kale covers your daily need of Vitamin K 362% more than Dried fruit.
  • Dried fruit contains 7 times more Copper than Marrow-stem Kale. While Dried fruit contains 0.343mg of Copper, Marrow-stem Kale contains only 0.046mg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Collards, raw.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
8
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +466%
Contains more Magnesium +18.5%
Contains more Phosphorus +184%
Contains more Potassium +445.5%
Contains less Sodium -41.2%
Contains more Zinc +85.7%
Contains more Copper +645.7%
Contains more Selenium +69.2%
Contains more Calcium +321.8%
Contains more Manganese +180%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +466%
Contains more Magnesium +18.5%
Contains more Phosphorus +184%
Contains more Potassium +445.5%
Contains less Sodium -41.2%
Contains more Zinc +85.7%
Contains more Copper +645.7%
Contains more Selenium +69.2%
Contains more Calcium +321.8%
Contains more Manganese +180%

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.
Dried fruit
Dried fruit
3
:
7
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin E +91.6%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +93.3%
Contains more Vitamin A +39.3%
Contains more Vitamin C +3430%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B6 +15.4%
Contains more Folate +1190%
Contains more Vitamin K +14000%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin E +91.6%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +93.3%
Contains more Vitamin A +39.3%
Contains more Vitamin C +3430%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B6 +15.4%
Contains more Folate +1190%
Contains more Vitamin K +14000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +12.3%
Contains more Carbs +1055.7%
Contains more Other +93.2%
Contains more Fats +19.6%
Contains more Water +190.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Marrow-stem Kale
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 Protein +12.3%
Contains more Carbs +1055.7%
Contains more Other +93.2%
Contains more Fats +19.6%
Contains more Water +190.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +146.7%
Contains more Polyunsaturated fat +171.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +146.7%
Contains more Polyunsaturated fat +171.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Marrow-stem Kale Opinion
Net carbs 55.34g 1.42g Dried fruit
Protein 3.39g 3.02g Dried fruit
Fats 0.51g 0.61g Marrow-stem Kale
Carbs 62.64g 5.42g Dried fruit
Calories 241kcal 32kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0.46g Marrow-stem Kale
Fiber 7.3g 4g Dried fruit
Calcium 55mg 232mg Marrow-stem Kale
Iron 2.66mg 0.47mg Dried fruit
Magnesium 32mg 27mg Dried fruit
Phosphorus 71mg 25mg Dried fruit
Potassium 1162mg 213mg Dried fruit
Sodium 10mg 17mg Dried fruit
Zinc 0.39mg 0.21mg Dried fruit
Copper 0.343mg 0.046mg Dried fruit
Manganese 0.235mg 0.658mg Marrow-stem Kale
Selenium 2.2µg 1.3µg Dried fruit
Vitamin A 3604IU 5019IU Marrow-stem Kale
Vitamin A RAE 180µg 251µg Marrow-stem Kale
Vitamin E 4.33mg 2.26mg Dried fruit
Vitamin C 1mg 35.3mg Marrow-stem Kale
Vitamin B1 0.015mg 0.054mg Marrow-stem Kale
Vitamin B2 0.074mg 0.13mg Marrow-stem Kale
Vitamin B3 2.589mg 0.742mg Dried fruit
Vitamin B5 0.516mg 0.267mg Dried fruit
Vitamin B6 0.143mg 0.165mg Marrow-stem Kale
Folate 10µg 129µg Marrow-stem Kale
Vitamin K 3.1µg 437.1µg Marrow-stem Kale
Tryptophan 0.016mg 0.031mg Marrow-stem Kale
Threonine 0.073mg 0.086mg Marrow-stem Kale
Isoleucine 0.063mg 0.1mg Marrow-stem Kale
Leucine 0.105mg 0.151mg Marrow-stem Kale
Lysine 0.083mg 0.117mg Marrow-stem Kale
Methionine 0.015mg 0.033mg Marrow-stem Kale
Phenylalanine 0.062mg 0.087mg Marrow-stem Kale
Valine 0.078mg 0.12mg Marrow-stem Kale
Histidine 0.047mg 0.047mg
Saturated Fat 0.017g 0.055g Dried fruit
Monounsaturated Fat 0.074g 0.03g Dried fruit
Polyunsaturated fat 0.074g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
44%
Dried fruit
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 52.98g)
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?
Dried fruit
Dried fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.