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  6. Fajita vs. Marrow-stem Kale

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

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The main differences between fajita and marrow-stem Kale

  • Fajita has more phosphorus, selenium, and vitamin B3; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.

Food types used in this article are USDA Commodity, chicken fajita strips, frozen and Collards, raw.

Infographic

Fajita vs Marrow-stem Kale infographic
Infographic link

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.
Fajita
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 PotassiumPotassium +33.3%
Contains more IronIron +110.6%
Contains more ZincZinc +552.4%
Contains more PhosphorusPhosphorus +1008%
Contains more SeleniumSelenium +1184.6%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +1684.6%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +897%

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.
Fajita
Fajita
7
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 +85.2%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +544.1%
Contains more Vitamin B5Vitamin B5 +171.9%
Contains more Vitamin B6Vitamin B6 +134.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +192.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +927.3%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +3125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fajita Marrow-stem Kale DV% diff.
Vitamin K 0.2µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Phosphorus 277mg 25mg 36%
Sodium 799mg 17mg 34%
Protein 18.56g 3.02g 31%
Folate 4µg 129µg 31%
Cholesterol 88mg 0mg 29%
Selenium 16.7µg 1.3µg 28%
Vitamin A 0µg 251µg 28%
Manganese 0.066mg 0.658mg 26%
Vitamin B3 4.779mg 0.742mg 25%
Vitamin B12 0.54µg 0µg 23%
Calcium 13mg 232mg 22%
Vitamin B6 0.387mg 0.165mg 17%
Fiber 0g 4g 16%
Vitamin E 0.22mg 2.26mg 14%
Zinc 1.37mg 0.21mg 11%
Vitamin B5 0.726mg 0.267mg 9%
Choline 67.8mg 23.2mg 8%
Fats 5.73g 0.61g 8%
Iron 0.99mg 0.47mg 7%
Saturated fat 1.596g 0.055g 7%
Monounsaturated fat 2.333g 0.03g 6%
Polyunsaturated fat 1.089g 0.201g 6%
Vitamin B2 0.213mg 0.13mg 6%
Calories 135kcal 32kcal 5%
Vitamin B1 0.1mg 0.054mg 4%
Copper 0.03mg 0.046mg 2%
Potassium 284mg 213mg 2%
Magnesium 22mg 27mg 1%
Carbs 2.23g 5.42g 1%
Net carbs 2.23g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.2mg 0.031mg 0%
Threonine 0.452mg 0.086mg 0%
Isoleucine 0.813mg 0.1mg 0%
Leucine 1.56mg 0.151mg 0%
Lysine 1.857mg 0.117mg 0%
Methionine 0.552mg 0.033mg 0%
Phenylalanine 0.763mg 0.087mg 0%
Valine 0.847mg 0.12mg 0%
Histidine 0.68mg 0.047mg 0%
Omega-3 - DPA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +514.6%
Contains more FatsFats +839.3%
Contains more OtherOther +116.5%
Contains more CarbsCarbs +143%
Contains more WaterWater +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +7676.7%
Contains more Poly. FatPolyunsaturated fat +441.8%
Contains less Sat. FatSaturated fat -96.6%

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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. 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.