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English muffin vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between English muffins and marrow-stem Kale

  • English muffins have more phosphorus, vitamin B1, and copper; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, calcium, manganese, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than English muffins.
  • Marrow-stem Kale has 27 times less sodium than English muffins. English muffins have 464mg of sodium, while marrow-stem Kale has 17mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Collards, raw.

Infographic

English muffin vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 IronIron +89.4%
Contains more CopperCopper +180.4%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +432%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +346.2%
Contains more PotassiumPotassium +62.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +84.3%

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.
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +235.2%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +111.1%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +35200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +283.7%
Contains more FolateFolate +248.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +155%
Contains more FatsFats +195.1%
Contains more CarbsCarbs +748.7%
Contains more OtherOther +80.5%
Contains more WaterWater +112.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +906.7%
Contains more Poly. FatPolyunsaturated fat +341.8%
Contains less Sat. FatSaturated fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 0.1mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Folate 37µg 129µg 23%
Sodium 464mg 17mg 19%
Calcium 52mg 232mg 18%
Phosphorus 133mg 25mg 15%
Vitamin E 2.26mg 15%
Carbs 46g 5.42g 14%
Manganese 0.357mg 0.658mg 13%
Vitamin B1 0.181mg 0.054mg 11%
Calories 235kcal 32kcal 10%
Copper 0.129mg 0.046mg 9%
Vitamin B6 0.043mg 0.165mg 9%
Protein 7.7g 3.02g 9%
Fiber 2.7g 4g 5%
Polyunsaturated fat 0.888g 0.201g 5%
Iron 0.89mg 0.47mg 5%
Vitamin B3 1.566mg 0.742mg 5%
Choline 23.2mg 4%
Zinc 0.7mg 0.21mg 4%
Vitamin B5 0.446mg 0.267mg 4%
Fats 1.8g 0.61g 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin B2 0.154mg 0.13mg 2%
Selenium 1.3µg 2%
Potassium 131mg 213mg 2%
Monounsaturated fat 0.302g 0.03g 1%
Magnesium 21mg 27mg 1%
Saturated fat 0.259g 0.055g 1%
Net carbs 43.3g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.242mg 0.086mg 0%
Isoleucine 0.315mg 0.1mg 0%
Leucine 0.553mg 0.151mg 0%
Lysine 0.241mg 0.117mg 0%
Methionine 0.139mg 0.033mg 0%
Phenylalanine 0.379mg 0.087mg 0%
Valine 0.353mg 0.12mg 0%
Histidine 0.17mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
English muffin
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
30%
English muffin
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.204g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.46g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.