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  6. Fontina vs. Marrow-stem Kale

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

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Differences between fontina and marrow-stem Kale

  • Fontina is higher in vitamin B12, phosphorus, and calcium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Marrow-stem Kale has less cholesterol.

The food types used in this comparison are Cheese, fontina and Collards, raw.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +137.1%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1284%
Contains more SeleniumSelenium +1015.4%
Contains more MagnesiumMagnesium +92.9%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +104.3%
Contains more CopperCopper +84%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +4600%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 B2Vitamin B2 +56.9%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B3Vitamin B3 +394.7%
Contains more Vitamin B6Vitamin B6 +98.8%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +2050%
Contains more CholineCholine +50.6%
~equal in Vitamin A ~251µg

All nutrients comparison - raw data values

Nutrient Fontina Marrow-stem Kale DV% diff.
Vitamin K 2.6µg 437.1µg 362%
Saturated fat 19.196g 0.055g 87%
Vitamin B12 1.68µg 0µg 70%
Fats 31.14g 0.61g 47%
Phosphorus 346mg 25mg 46%
Protein 25.6g 3.02g 45%
Vitamin C 0mg 35.3mg 39%
Cholesterol 116mg 0mg 39%
Sodium 800mg 17mg 34%
Calcium 550mg 232mg 32%
Folate 6µg 129µg 31%
Zinc 3.5mg 0.21mg 30%
Manganese 0.014mg 0.658mg 28%
Selenium 14.5µg 1.3µg 24%
Monounsaturated fat 8.687g 0.03g 22%
Calories 389kcal 32kcal 18%
Fiber 0g 4g 16%
Vitamin E 0.27mg 2.26mg 13%
Polyunsaturated fat 1.654g 0.201g 10%
Vitamin B2 0.204mg 0.13mg 6%
Vitamin B6 0.083mg 0.165mg 6%
Vitamin B3 0.15mg 0.742mg 4%
Potassium 64mg 213mg 4%
Vitamin D 23IU 0IU 3%
Magnesium 14mg 27mg 3%
Vitamin D 0.6µg 0µg 3%
Iron 0.23mg 0.47mg 3%
Vitamin B1 0.021mg 0.054mg 3%
Vitamin B5 0.429mg 0.267mg 3%
Copper 0.025mg 0.046mg 2%
Choline 15.4mg 23.2mg 1%
Carbs 1.55g 5.42g 1%
Vitamin A 261µg 251µg 1%
Net carbs 1.55g 1.42g N/A
Sugar 1.55g 0.46g N/A
Tryptophan 0.361mg 0.031mg 0%
Threonine 0.935mg 0.086mg 0%
Isoleucine 1.384mg 0.1mg 0%
Leucine 2.664mg 0.151mg 0%
Lysine 2.328mg 0.117mg 0%
Methionine 0.706mg 0.033mg 0%
Phenylalanine 1.497mg 0.087mg 0%
Valine 1.926mg 0.12mg 0%
Histidine 0.959mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +747.7%
Contains more FatsFats +5004.9%
Contains more OtherOther +185%
Contains more CarbsCarbs +249.7%
Contains more WaterWater +136.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +28856.7%
Contains more Poly. FatPolyunsaturated fat +722.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.