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

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Significant differences between feta and marrow-stem Kale

  • Feta has more vitamin B12, vitamin B2, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than feta.
  • Marrow-stem Kale contains less cholesterol.

Specific food types used in this comparison are Cheese, feta and Collards, raw.

Infographic

Feta 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.
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +112.5%
Contains more IronIron +38.3%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +1248%
Contains more SeleniumSelenium +1053.8%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +243.5%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2250%

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.
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +185.2%
Contains more Vitamin B2Vitamin B2 +549.2%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +262.2%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100.8%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +303.1%
Contains more CholineCholine +50.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +370.5%
Contains more FatsFats +3388.5%
Contains more OtherOther +291%
Contains more CarbsCarbs +32.5%
Contains more WaterWater +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +15310%
Contains more Poly. FatPolyunsaturated fat +194%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Marrow-stem Kale
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.055g 68%
Vitamin B2 0.844mg 0.13mg 55%
Phosphorus 337mg 25mg 45%
Vitamin C 0mg 35.3mg 39%
Sodium 917mg 17mg 39%
Fats 21.28g 0.61g 32%
Cholesterol 89mg 0mg 30%
Manganese 0.028mg 0.658mg 27%
Calcium 493mg 232mg 26%
Selenium 15µg 1.3µg 25%
Zinc 2.88mg 0.21mg 24%
Folate 32µg 129µg 24%
Protein 14.21g 3.02g 22%
Vitamin B6 0.424mg 0.165mg 20%
Fiber 0g 4g 16%
Vitamin B5 0.967mg 0.267mg 14%
Vitamin A 125µg 251µg 14%
Vitamin E 0.18mg 2.26mg 14%
Calories 264kcal 32kcal 12%
Monounsaturated fat 4.623g 0.03g 11%
Vitamin B1 0.154mg 0.054mg 8%
Potassium 62mg 213mg 4%
Polyunsaturated fat 0.591g 0.201g 3%
Vitamin D 0.4µg 0µg 2%
Copper 0.032mg 0.046mg 2%
Vitamin B3 0.991mg 0.742mg 2%
Iron 0.65mg 0.47mg 2%
Magnesium 19mg 27mg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 23.2mg 1%
Net carbs 4.09g 1.42g N/A
Carbs 4.09g 5.42g 0%
Sugar 4.09g 0.46g N/A
Tryptophan 0.2mg 0.031mg 0%
Threonine 0.637mg 0.086mg 0%
Isoleucine 0.803mg 0.1mg 0%
Leucine 1.395mg 0.151mg 0%
Lysine 1.219mg 0.117mg 0%
Methionine 0.368mg 0.033mg 0%
Phenylalanine 0.675mg 0.087mg 0%
Valine 1.065mg 0.12mg 0%
Histidine 0.397mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Feta
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
63%
Feta
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 900mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 14.891g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.