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

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How are filo and marrow-stem Kale different?

  • Filo is higher in vitamin B1, selenium, iron, vitamin B3, and vitamin B2; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Filo contains 28 times more sodium than marrow-stem Kale. While filo contains 483mg of sodium, marrow-stem Kale contains only 17mg.

Phyllo dough and Collards, raw are the varieties used in this article.

Infographic

Filo 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.
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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 IronIron +583%
Contains more CopperCopper +119.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1692.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +187.8%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +38.2%

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.
Filo
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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 +901.9%
Contains more Vitamin B2Vitamin B2 +162.3%
Contains more Vitamin B3Vitamin B3 +448.9%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +46.6%
Contains more CholineCholine +236.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 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 +135.1%
Contains more FatsFats +883.6%
Contains more CarbsCarbs +870.5%
Contains more OtherOther +27.8%
Contains more WaterWater +174.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 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 +10396.7%
Contains more Poly. FatPolyunsaturated fat +359.2%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Marrow-stem Kale DV% diff.
Vitamin K 2.5µg 437.1µg 362%
Vitamin B1 0.541mg 0.054mg 41%
Selenium 23.3µg 1.3µg 40%
Vitamin C 0mg 35.3mg 39%
Iron 3.21mg 0.47mg 34%
Vitamin A 0µg 251µg 28%
Calcium 11mg 232mg 22%
Vitamin B3 4.073mg 0.742mg 21%
Sodium 483mg 17mg 20%
Carbs 52.6g 5.42g 16%
Vitamin B2 0.341mg 0.13mg 16%
Vitamin E 0.08mg 2.26mg 15%
Calories 299kcal 32kcal 13%
Folate 88µg 129µg 10%
Vitamin B6 0.03mg 0.165mg 10%
Fiber 1.9g 4g 8%
Manganese 0.476mg 0.658mg 8%
Protein 7.1g 3.02g 8%
Monounsaturated fat 3.149g 0.03g 8%
Fats 6g 0.61g 8%
Phosphorus 75mg 25mg 7%
Copper 0.101mg 0.046mg 6%
Saturated fat 1.47g 0.055g 6%
Polyunsaturated fat 0.923g 0.201g 5%
Potassium 74mg 213mg 4%
Choline 6.9mg 23.2mg 3%
Zinc 0.49mg 0.21mg 3%
Magnesium 15mg 27mg 3%
Vitamin B5 0.302mg 0.267mg 1%
Net carbs 50.7g 1.42g N/A
Sugar 0.18g 0.46g N/A
Tryptophan 0.088mg 0.031mg 0%
Threonine 0.194mg 0.086mg 0%
Isoleucine 0.246mg 0.1mg 0%
Leucine 0.49mg 0.151mg 0%
Lysine 0.158mg 0.117mg 0%
Methionine 0.126mg 0.033mg 0%
Phenylalanine 0.359mg 0.087mg 0%
Valine 0.286mg 0.12mg 0%
Histidine 0.159mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo 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
30%
Filo
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
47%
Filo
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 466mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.