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  6. Falafel vs. Marrow-stem Kale

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

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How are falafel and marrow-stem Kale different?

  • Falafel is higher in iron, phosphorus, copper, magnesium, and zinc; however, marrow-stem Kale is richer in vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
  • Falafel contains 43 times more saturated fat than marrow-stem Kale. While falafel contains 2.383g of saturated fat, marrow-stem Kale contains only 0.055g.

Falafel, home-prepared and Collards, raw are the varieties used in this article.

Infographic

Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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 +203.7%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +627.7%
Contains more CopperCopper +460.9%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +668%
Contains more CalciumCalcium +329.6%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +30%
~equal in Manganese ~0.658mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 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 +170.4%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin CVitamin C +2106.3%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin B6Vitamin B6 +32%
Contains more FolateFolate +38.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Iron 3.42mg 0.47mg 37%
Vitamin C 1.6mg 35.3mg 37%
Vitamin A 1µg 251µg 28%
Fats 17.8g 0.61g 26%
Polyunsaturated fat 4.16g 0.201g 26%
Monounsaturated fat 10.171g 0.03g 25%
Phosphorus 192mg 25mg 24%
Copper 0.258mg 0.046mg 24%
Protein 13.31g 3.02g 21%
Calcium 54mg 232mg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Calories 333kcal 32kcal 15%
Magnesium 82mg 27mg 13%
Zinc 1.5mg 0.21mg 12%
Sodium 294mg 17mg 12%
Potassium 585mg 213mg 11%
Saturated fat 2.383g 0.055g 11%
Carbs 31.84g 5.42g 9%
Folate 93µg 129µg 9%
Vitamin B1 0.146mg 0.054mg 8%
Choline 23.2mg 4%
Vitamin B6 0.125mg 0.165mg 3%
Vitamin B2 0.166mg 0.13mg 3%
Vitamin B3 1.044mg 0.742mg 2%
Selenium 1µg 1.3µg 1%
Manganese 0.691mg 0.658mg 1%
Net carbs 31.84g 1.42g N/A
Sugar 0.46g N/A
Vitamin B5 0.292mg 0.267mg 0%
Tryptophan 0.134mg 0.031mg 0%
Threonine 0.492mg 0.086mg 0%
Isoleucine 0.567mg 0.1mg 0%
Leucine 0.944mg 0.151mg 0%
Lysine 0.856mg 0.117mg 0%
Methionine 0.187mg 0.033mg 0%
Phenylalanine 0.707mg 0.087mg 0%
Valine 0.562mg 0.12mg 0%
Histidine 0.364mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 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 +340.7%
Contains more FatsFats +2818%
Contains more CarbsCarbs +487.5%
Contains more OtherOther +82.7%
Contains more WaterWater +158.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 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 +33803.3%
Contains more Poly. FatPolyunsaturated fat +1969.7%
Contains less Sat. FatSaturated fat -97.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.