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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
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
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
47%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 466mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Filo is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.