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  6. Feijoa vs. Marrow-stem Kale

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

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A recap on differences between feijoa and marrow-stem Kale

  • Feijoa has more fiber; however, marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, vitamin B2, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 361% more than feijoa.
  • Marrow-stem Kale contains 2 times less fiber than feijoa. Feijoa contains 6.4g of fiber, while marrow-stem Kale contains 4g.

Food varieties used in this article are Feijoa, raw and Collards, raw.

Infographic

Feijoa 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.
Feijoa
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 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 less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1264.7%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +235.7%
Contains more CopperCopper +27.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +683.3%

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.
Feijoa
Feijoa
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more Vitamin KVitamin K +12388.6%
Contains more FolateFolate +460.9%
~equal in Vitamin C ~35.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Feijoa Marrow-stem Kale DV% diff.
Vitamin K 3.5µg 437.1µg 361%
Vitamin A 0µg 251µg 28%
Folate 23µg 129µg 27%
Manganese 0.084mg 0.658mg 25%
Calcium 17mg 232mg 22%
Vitamin E 0.16mg 2.26mg 14%
Fiber 6.4g 4g 10%
Vitamin B2 0.018mg 0.13mg 9%
Vitamin B6 0.067mg 0.165mg 8%
Protein 0.71g 3.02g 5%
Magnesium 9mg 27mg 4%
Iron 0.14mg 0.47mg 4%
Vitamin B1 0.006mg 0.054mg 4%
Choline 23.2mg 4%
Fructose 2.95g 4%
Carbs 15.21g 5.42g 3%
Vitamin B3 0.295mg 0.742mg 3%
Vitamin C 32.9mg 35.3mg 3%
Selenium 1.3µg 2%
Vitamin B5 0.233mg 0.267mg 1%
Calories 61kcal 32kcal 1%
Sodium 3mg 17mg 1%
Zinc 0.06mg 0.21mg 1%
Copper 0.036mg 0.046mg 1%
Potassium 172mg 213mg 1%
Phosphorus 19mg 25mg 1%
Fats 0.42g 0.61g 0%
Net carbs 8.81g 1.42g N/A
Sugar 8.2g 0.46g N/A
Saturated fat 0.104g 0.055g 0%
Monounsaturated fat 0.056g 0.03g 0%
Polyunsaturated fat 0.136g 0.201g 0%
Tryptophan 0.007mg 0.031mg 0%
Threonine 0.019mg 0.086mg 0%
Isoleucine 0.019mg 0.1mg 0%
Leucine 0.028mg 0.151mg 0%
Lysine 0.038mg 0.117mg 0%
Methionine 0.007mg 0.033mg 0%
Phenylalanine 0.019mg 0.087mg 0%
Valine 0.019mg 0.12mg 0%
Histidine 0.009mg 0.047mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feijoa
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 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 CarbsCarbs +180.6%
Contains more ProteinProtein +325.4%
Contains more FatsFats +45.2%
Contains more OtherOther +250%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feijoa
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 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 +86.7%
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +47.8%

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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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.