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  6. Focaccia vs. Marrow-stem Kale

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

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The main differences between focaccia and marrow-stem Kale

  • Focaccia has more vitamin B1, iron, selenium, vitamin B3, and phosphorus; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 360% higher.
  • Marrow-stem Kale has 33 times less sodium than focaccia. Focaccia has 561mg of sodium, while marrow-stem Kale has 17mg.
  • Focaccia has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Focaccia, Italian flatbread, plain and Collards, raw.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +572.3%
Contains more CopperCopper +97.8%
Contains more ZincZinc +533.3%
Contains more PhosphorusPhosphorus +412%
Contains more SeleniumSelenium +1123.1%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +562.9%
Contains more PotassiumPotassium +86.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +80.8%

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 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 +770.4%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B3Vitamin B3 +394.6%
Contains more Vitamin B5Vitamin B5 +141.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.2%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin KVitamin K +7568.4%
Contains more CholineCholine +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Focaccia Marrow-stem Kale DV% diff.
Vitamin K 5.7µg 437.1µg 360%
Vitamin C 0mg 35.3mg 39%
Vitamin B1 0.47mg 0.054mg 35%
Iron 3.16mg 0.47mg 34%
Vitamin A 0µg 251µg 28%
Selenium 15.9µg 1.3µg 27%
Sodium 561mg 17mg 24%
Calcium 35mg 232mg 20%
Vitamin B3 3.67mg 0.742mg 18%
Phosphorus 128mg 25mg 15%
Monounsaturated fat 5.67g 0.03g 14%
Vitamin B2 0.301mg 0.13mg 13%
Manganese 0.364mg 0.658mg 13%
Protein 8.77g 3.02g 12%
Calories 249kcal 32kcal 11%
Fats 7.89g 0.61g 11%
Zinc 1.33mg 0.21mg 10%
Carbs 35.82g 5.42g 10%
Fiber 1.8g 4g 9%
Vitamin B5 0.645mg 0.267mg 8%
Vitamin E 1.42mg 2.26mg 6%
Copper 0.091mg 0.046mg 5%
Polyunsaturated fat 0.994g 0.201g 5%
Saturated fat 0.877g 0.055g 4%
Choline 2.9mg 23.2mg 4%
Vitamin B6 0.113mg 0.165mg 4%
Potassium 114mg 213mg 3%
Folate 138µg 129µg 2%
Magnesium 20mg 27mg 2%
Net carbs 34.02g 1.42g N/A
Sugar 1.75g 0.46g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +190.4%
Contains more FatsFats +1193.4%
Contains more CarbsCarbs +560.9%
Contains more OtherOther +21.1%
Contains more WaterWater +95.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +18800%
Contains more Poly. FatPolyunsaturated fat +394.5%
Contains less Sat. FatSaturated fat -93.7%

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.