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  6. Fenugreek vs. Marrow-stem Kale

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

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Significant differences between fenugreek and marrow-stem Kale

  • Fenugreek has more iron, copper, fiber, magnesium, phosphorus, vitamin B6, manganese, and vitamin B1; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Fenugreek covers your daily iron needs 413% more than marrow-stem Kale.
  • Marrow-stem Kale has 24 times less copper than fenugreek. Fenugreek has 1.11mg of copper, while marrow-stem Kale has 0.046mg.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of fenugreek is 0.

Specific food types used in this comparison are Spices, fenugreek seed and Collards, raw.

Infographic

Fenugreek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +607.4%
Contains more PotassiumPotassium +261.5%
Contains more IronIron +7034%
Contains more CopperCopper +2313%
Contains more ZincZinc +1090.5%
Contains more PhosphorusPhosphorus +1084%
Contains more ManganeseManganese +86.6%
Contains more SeleniumSelenium +384.6%
Contains more CalciumCalcium +31.8%
Contains less SodiumSodium -74.6%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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 +496.3%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +8266.7%
Contains more FolateFolate +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fenugreek Marrow-stem Kale DV% diff.
Iron 33.53mg 0.47mg 413%
Vitamin K 437.1µg 364%
Copper 1.11mg 0.046mg 118%
Fiber 24.6g 4g 82%
Protein 23g 3.02g 40%
Phosphorus 296mg 25mg 39%
Magnesium 191mg 27mg 39%
Vitamin C 3mg 35.3mg 36%
Vitamin B6 0.6mg 0.165mg 33%
Vitamin A 3µg 251µg 28%
Manganese 1.228mg 0.658mg 25%
Vitamin B1 0.322mg 0.054mg 22%
Zinc 2.5mg 0.21mg 21%
Vitamin B2 0.366mg 0.13mg 18%
Carbs 58.35g 5.42g 18%
Folate 57µg 129µg 18%
Potassium 770mg 213mg 16%
Calories 323kcal 32kcal 15%
Vitamin E 2.26mg 15%
Fats 6.41g 0.61g 9%
Selenium 6.3µg 1.3µg 9%
Vitamin B3 1.64mg 0.742mg 6%
Calcium 176mg 232mg 6%
Saturated fat 1.46g 0.055g 6%
Vitamin B5 0.267mg 5%
Choline 23.2mg 4%
Sodium 67mg 17mg 2%
Polyunsaturated fat 0.201g 1%
Net carbs 33.75g 1.42g N/A
Sugar 0.46g N/A
Monounsaturated fat 0.03g 0%
Tryptophan 0.391mg 0.031mg 0%
Threonine 0.898mg 0.086mg 0%
Isoleucine 1.241mg 0.1mg 0%
Leucine 1.757mg 0.151mg 0%
Lysine 1.684mg 0.117mg 0%
Methionine 0.338mg 0.033mg 0%
Phenylalanine 1.089mg 0.087mg 0%
Valine 1.102mg 0.12mg 0%
Histidine 0.668mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +661.6%
Contains more FatsFats +950.8%
Contains more CarbsCarbs +976.6%
Contains more OtherOther +155.6%
Contains more WaterWater +913.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -96.2%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.