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  6. Edam vs. Marrow-stem Kale

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

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How are edam and marrow-stem Kale different?

  • Edam is higher in phosphorus, vitamin B12, calcium, and zinc; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has less cholesterol.

Cheese, edam and Collards, raw are the varieties used in this article.

Infographic

Edam 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.
Edam
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 CalciumCalcium +215.1%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +2044%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5881.8%
~equal in Magnesium ~27mg
~equal in Iron ~0.47mg

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.
Edam
Edam
3
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 B2Vitamin B2 +199.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B3Vitamin B3 +804.9%
Contains more Vitamin B6Vitamin B6 +117.1%
Contains more Vitamin KVitamin K +18904.3%
Contains more FolateFolate +706.3%
Contains more CholineCholine +50.6%
~equal in Vitamin A ~251µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Edam Marrow-stem Kale DV% diff.
Vitamin K 2.3µg 437.1µg 362%
Saturated fat 17.572g 0.055g 80%
Phosphorus 536mg 25mg 73%
Vitamin B12 1.54µg 0µg 64%
Calcium 731mg 232mg 50%
Protein 24.99g 3.02g 44%
Fats 27.8g 0.61g 42%
Vitamin C 0mg 35.3mg 39%
Sodium 812mg 17mg 35%
Zinc 3.75mg 0.21mg 32%
Cholesterol 89mg 0mg 30%
Folate 16µg 129µg 28%
Manganese 0.011mg 0.658mg 28%
Selenium 14.5µg 1.3µg 24%
Monounsaturated fat 8.125g 0.03g 20%
Vitamin B2 0.389mg 0.13mg 20%
Calories 357kcal 32kcal 16%
Fiber 0g 4g 16%
Vitamin E 0.24mg 2.26mg 13%
Vitamin B6 0.076mg 0.165mg 7%
Vitamin B3 0.082mg 0.742mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.665g 0.201g 3%
Magnesium 30mg 27mg 1%
Carbs 1.43g 5.42g 1%
Choline 15.4mg 23.2mg 1%
Vitamin A 243µg 251µg 1%
Copper 0.036mg 0.046mg 1%
Potassium 188mg 213mg 1%
Vitamin B1 0.037mg 0.054mg 1%
Net carbs 1.43g 1.42g N/A
Iron 0.44mg 0.47mg 0%
Sugar 1.43g 0.46g N/A
Vitamin B5 0.281mg 0.267mg 0%
Tryptophan 0.352mg 0.031mg 0%
Threonine 0.932mg 0.086mg 0%
Isoleucine 1.308mg 0.1mg 0%
Leucine 2.57mg 0.151mg 0%
Lysine 2.66mg 0.117mg 0%
Methionine 0.721mg 0.033mg 0%
Phenylalanine 1.434mg 0.087mg 0%
Valine 1.81mg 0.12mg 0%
Histidine 1.034mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +727.5%
Contains more FatsFats +4457.4%
Contains more OtherOther +217.3%
Contains more CarbsCarbs +279%
Contains more WaterWater +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +26983.3%
Contains more Poly. FatPolyunsaturated fat +230.8%
Contains less Sat. FatSaturated fat -99.7%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.