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  6. Espresso vs. Marrow-stem Kale

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

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Differences between espresso and marrow-stem Kale

  • Espresso is higher in vitamin B3 and magnesium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Espresso has 7 times more vitamin B3 than marrow-stem Kale. While espresso has 5.207mg of vitamin B3, marrow-stem Kale has only 0.742mg.
  • Espresso has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Beverages, coffee, brewed, espresso, restaurant-prepared and Collards, raw.

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 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 MagnesiumMagnesium +196.3%
Contains less SodiumSodium -17.6%
Contains more CalciumCalcium +11500%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +261.5%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +257.1%
Contains more ManganeseManganese +1216%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.046mg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +601.8%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B1Vitamin B1 +5300%
Contains more Vitamin B5Vitamin B5 +853.6%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +12800%
Contains more CholineCholine +792.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Espresso Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Caffeine 212mg 0mg 53%
Vitamin C 0.2mg 35.3mg 39%
Folate 1µg 129µg 32%
Vitamin A 0µg 251µg 28%
Vitamin B3 5.207mg 0.742mg 28%
Manganese 0.05mg 0.658mg 26%
Calcium 2mg 232mg 23%
Fiber 0g 4g 16%
Vitamin E 0.01mg 2.26mg 15%
Magnesium 80mg 27mg 13%
Vitamin B6 0.002mg 0.165mg 13%
Protein 0.12g 3.02g 6%
Vitamin B5 0.028mg 0.267mg 5%
Choline 2.6mg 23.2mg 4%
Vitamin B2 0.177mg 0.13mg 4%
Vitamin B1 0.001mg 0.054mg 4%
Iron 0.13mg 0.47mg 4%
Phosphorus 7mg 25mg 3%
Potassium 115mg 213mg 3%
Selenium 0µg 1.3µg 2%
Calories 9kcal 32kcal 1%
Zinc 0.05mg 0.21mg 1%
Carbs 1.67g 5.42g 1%
Fats 0.18g 0.61g 1%
Polyunsaturated fat 0.092g 0.201g 1%
Net carbs 1.67g 1.42g N/A
Sugar 0g 0.46g N/A
Copper 0.05mg 0.046mg 0%
Sodium 14mg 17mg 0%
Saturated fat 0.092g 0.055g 0%
Monounsaturated fat 0g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +2416.7%
Contains more FatsFats +238.9%
Contains more CarbsCarbs +224.6%
Contains more OtherOther +478.3%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +118.5%

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.