Endive vs Marrow-stem Kale - In-Depth Nutrition Comparison
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The main differences between Endive and Marrow-stem Kale
- Endive has more Vitamin B5, Copper, and Zinc, however Marrow-stem Kale has more Vitamin K, Vitamin C, Calcium, Vitamin A RAE, Vitamin E , Vitamin B6, and Manganese.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 172% higher.
- Marrow-stem Kale has 4 times less Zinc than Endive. Endive has 0.79mg of Zinc, while Marrow-stem Kale has 0.21mg.
Food types used in this article are Endive, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+76.6%
Contains
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Phosphorus
+12%
Contains
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Potassium
+47.4%
Contains
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Zinc
+276.2%
Contains
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Copper
+115.2%
Contains
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Calcium
+346.2%
Contains
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Magnesium
+80%
Contains
less
Sodium
-22.7%
Contains
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Iron
+76.6%
Contains
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Phosphorus
+12%
Contains
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Potassium
+47.4%
Contains
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Zinc
+276.2%
Contains
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Copper
+115.2%
Contains
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Calcium
+346.2%
Contains
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Magnesium
+80%
Contains
less
Sodium
-22.7%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B1
+48.1%
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Vitamin B5
+237.1%
Contains
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Folate
+10.1%
Contains
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Vitamin A
+131.6%
Contains
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Vitamin E
+413.6%
Contains
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Vitamin C
+443.1%
Contains
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Vitamin B2
+73.3%
Contains
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Vitamin B3
+85.5%
Contains
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Vitamin B6
+725%
Contains
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Vitamin K
+89.2%
Equal in Folate - 129
Contains
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Vitamin B1
+48.1%
Contains
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Vitamin B5
+237.1%
Contains
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Folate
+10.1%
Contains
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Vitamin A
+131.6%
Contains
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Vitamin E
+413.6%
Contains
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Vitamin C
+443.1%
Contains
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Vitamin B2
+73.3%
Contains
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Vitamin B3
+85.5%
Contains
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Vitamin B6
+725%
Contains
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Vitamin K
+89.2%
Equal in Folate - 129
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.25g | 1.42g |
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| Protein | 1.25g | 3.02g |
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| Fats | 0.2g | 0.61g |
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| Carbs | 3.35g | 5.42g |
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| Calories | 17kcal | 32kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.25g | 0.46g |
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| Fiber | 3.1g | 4g |
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| Calcium | 52mg | 232mg |
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| Iron | 0.83mg | 0.47mg |
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| Magnesium | 15mg | 27mg |
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| Phosphorus | 28mg | 25mg |
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| Potassium | 314mg | 213mg |
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| Sodium | 22mg | 17mg |
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| Zinc | 0.79mg | 0.21mg |
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| Copper | 0.099mg | 0.046mg |
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| Vitamin A | 2167IU | 5019IU |
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| Vitamin E | 0.44mg | 2.26mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 6.5mg | 35.3mg |
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| Vitamin B1 | 0.08mg | 0.054mg |
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| Vitamin B2 | 0.075mg | 0.13mg |
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| Vitamin B3 | 0.4mg | 0.742mg |
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| Vitamin B5 | 0.9mg | 0.267mg |
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| Vitamin B6 | 0.02mg | 0.165mg |
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| Folate | 142µg | 129µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 231µg | 437.1µg |
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| Tryptophan | 0.005mg | 0.031mg |
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| Threonine | 0.05mg | 0.086mg |
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| Isoleucine | 0.072mg | 0.1mg |
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| Leucine | 0.098mg | 0.151mg |
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| Lysine | 0.063mg | 0.117mg |
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| Methionine | 0.014mg | 0.033mg |
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| Phenylalanine | 0.053mg | 0.087mg |
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| Valine | 0.063mg | 0.12mg |
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| Histidine | 0.023mg | 0.047mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.048g | 0.055g |
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| Monounsaturated Fat | 0.004g | 0.03g |
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| Polyunsaturated fat | 0.087g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
147
Mineral Summary Score
19
20
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
18%
Carbohydrates
3%
5%
Fats
1%
3%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Endive is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Endive is cheaper (difference - $0.1)
Which food is richer in minerals?
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)