Egg white vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on differences between egg whites and marrow-stem Kale
- Egg whites have more selenium and vitamin B2; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin E.
- Marrow-stem Kale covers your daily vitamin K needs 364% more than egg whites.
- Marrow-stem Kale contains 15 times less selenium than egg whites. Egg whites contain 20µg of selenium, while marrow-stem Kale contains 1.3µg.
- The glycemic index of marrow-stem Kale is higher.
Food varieties used in this article are Egg, white, raw, fresh 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 SeleniumSelenium | +1438.5% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +3214.3% |
| Contains more PotassiumPotassium | +30.7% |
| Contains more IronIron | +487.5% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +5881.8% |
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 B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1250% |
| Contains more Vitamin B3Vitamin B3 | +606.7% |
| Contains more Vitamin B5Vitamin B5 | +40.5% |
| Contains more Vitamin B6Vitamin B6 | +3200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3125% |
| Contains more CholineCholine | +2009.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 437.1µg | 364% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Selenium | 20µg | 1.3µg | 34% |
| Folate | 4µg | 129µg | 31% |
| Manganese | 0.011mg | 0.658mg | 28% |
| Vitamin A | 0µg | 251µg | 28% |
| Vitamin B2 | 0.439mg | 0.13mg | 24% |
| Calcium | 7mg | 232mg | 23% |
| Protein | 10.9g | 3.02g | 16% |
| Fiber | 0g | 4g | 16% |
| Vitamin E | 0mg | 2.26mg | 15% |
| Vitamin B6 | 0.005mg | 0.165mg | 12% |
| Sodium | 166mg | 17mg | 6% |
| Iron | 0.08mg | 0.47mg | 5% |
| Magnesium | 11mg | 27mg | 4% |
| Choline | 1.1mg | 23.2mg | 4% |
| Vitamin B1 | 0.004mg | 0.054mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B3 | 0.105mg | 0.742mg | 4% |
| Copper | 0.023mg | 0.046mg | 3% |
| Zinc | 0.03mg | 0.21mg | 2% |
| Carbs | 0.73g | 5.42g | 2% |
| Vitamin B5 | 0.19mg | 0.267mg | 2% |
| Polyunsaturated fat | 0g | 0.201g | 1% |
| Calories | 52kcal | 32kcal | 1% |
| Phosphorus | 15mg | 25mg | 1% |
| Potassium | 163mg | 213mg | 1% |
| Fats | 0.17g | 0.61g | 1% |
| Net carbs | 0.73g | 1.42g | N/A |
| Sugar | 0.71g | 0.46g | N/A |
| Saturated fat | 0g | 0.055g | 0% |
| Monounsaturated fat | 0g | 0.03g | 0% |
| Tryptophan | 0.125mg | 0.031mg | 0% |
| Threonine | 0.449mg | 0.086mg | 0% |
| Isoleucine | 0.661mg | 0.1mg | 0% |
| Leucine | 1.016mg | 0.151mg | 0% |
| Lysine | 0.806mg | 0.117mg | 0% |
| Methionine | 0.399mg | 0.033mg | 0% |
| Phenylalanine | 0.686mg | 0.087mg | 0% |
| Valine | 0.809mg | 0.12mg | 0% |
| Histidine | 0.29mg | 0.047mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +260.9% |
| Contains more FatsFats | +258.8% |
| Contains more CarbsCarbs | +642.5% |
| Contains more OtherOther | +111.1% |
~equal in
Water
~89.62g
