Egg white vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on differences between Egg white and Marrow-stem Kale
- Egg white has more Selenium, and Vitamin B2, however, Marrow-stem Kale is higher in Vitamin K, Vitamin C, Folate, Manganese, Vitamin A RAE, Calcium, Fiber, and Vitamin E .
- Marrow-stem Kale covers your daily Vitamin K needs 364% more than Egg white.
- Marrow-stem Kale contains 15 times less Selenium than Egg white. Egg white contains 20µg of Selenium, while Marrow-stem Kale contains 1.3µg.
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 E Vitamin 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% |
~equal in
Vitamin D
~0µg
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
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 32kcal |
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| Protein | 10.9g | 3.02g |
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| Fats | 0.17g | 0.61g |
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| Vitamin C | 0mg | 35.3mg |
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| Net carbs | 0.73g | 1.42g |
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| Carbs | 0.73g | 5.42g |
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| Magnesium | 11mg | 27mg |
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| Calcium | 7mg | 232mg |
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| Potassium | 163mg | 213mg |
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| Iron | 0.08mg | 0.47mg |
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| Sugar | 0.71g | 0.46g |
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| Fiber | 0g | 4g |
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| Copper | 0.023mg | 0.046mg |
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| Zinc | 0.03mg | 0.21mg |
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| Phosphorus | 15mg | 25mg |
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| Sodium | 166mg | 17mg |
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| Vitamin A | 0IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0mg | 2.26mg |
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| Manganese | 0.011mg | 0.658mg |
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| Selenium | 20µg | 1.3µg |
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| Vitamin B1 | 0.004mg | 0.054mg |
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| Vitamin B2 | 0.439mg | 0.13mg |
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| Vitamin B3 | 0.105mg | 0.742mg |
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| Vitamin B5 | 0.19mg | 0.267mg |
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| Vitamin B6 | 0.005mg | 0.165mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 0µg | 437.1µg |
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| Folate | 4µg | 129µg |
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| Choline | 1.1mg | 23.2mg |
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| Saturated Fat | 0g | 0.055g |
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| Monounsaturated Fat | 0g | 0.03g |
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| Polyunsaturated fat | 0g | 0.201g |
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| Tryptophan | 0.125mg | 0.031mg |
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| Threonine | 0.449mg | 0.086mg |
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| Isoleucine | 0.661mg | 0.1mg |
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| Leucine | 1.016mg | 0.151mg |
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| Lysine | 0.806mg | 0.117mg |
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| Methionine | 0.399mg | 0.033mg |
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| Phenylalanine | 0.686mg | 0.087mg |
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| Valine | 0.809mg | 0.12mg |
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| Histidine | 0.29mg | 0.047mg |
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| Fructose | 0.07g |
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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
10%
137%
Minerals Daily Need Coverage Score
17%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 149mg)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.5)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)