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  6. French toast vs. Marrow-stem Kale

French toast vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between French toast and Marrow-stem Kale

  • French toast has more Selenium, Iron, and Vitamin B2, however, Marrow-stem Kale is richer in Vitamin C, Folate, Manganese, and Vitamin A RAE.
  • Marrow-stem Kale covers your daily Vitamin C needs 39% more than French toast.

Specific food types used in this comparison are French toast, prepared from recipe, made with low fat (2%) milk and Collards, raw.

Infographic

French toast 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.
French toast
French toast
5
:
5
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +255.3%
Contains more Phosphorus +368%
Contains more Zinc +219%
Contains more Copper +26.1%
Contains more Selenium +1446.2%
Contains more Calcium +132%
Contains more Magnesium +58.8%
Contains more Potassium +59%
Contains less Sodium -96.5%
Contains more Manganese +250%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +255.3%
Contains more Phosphorus +368%
Contains more Zinc +219%
Contains more Copper +26.1%
Contains more Selenium +1446.2%
Contains more Calcium +132%
Contains more Magnesium +58.8%
Contains more Potassium +59%
Contains less Sodium -96.5%
Contains more Manganese +250%

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.
French toast
French toast
5
:
7
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +277.8%
Contains more Vitamin B2 +146.9%
Contains more Vitamin B3 +119.4%
Contains more Vitamin B5 +105.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +897.8%
Contains more Vitamin C +11666.7%
Contains more Vitamin B6 +123%
Contains more Folate +200%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +277.8%
Contains more Vitamin B2 +146.9%
Contains more Vitamin B3 +119.4%
Contains more Vitamin B5 +105.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +897.8%
Contains more Vitamin C +11666.7%
Contains more Vitamin B6 +123%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French toast
French toast
4
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +155%
Contains more Fats +1670.5%
Contains more Carbs +361.3%
Contains more Other +35.3%
Contains more Water +63.8%
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Marrow-stem Kale
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 Protein +155%
Contains more Fats +1670.5%
Contains more Carbs +361.3%
Contains more Other +35.3%
Contains more Water +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French toast
French toast
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +14980%
Contains more Polyunsaturated fat +1190.5%
Contains less Saturated Fat -98%
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +14980%
Contains more Polyunsaturated fat +1190.5%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Marrow-stem Kale Opinion
Net carbs 25g 1.42g French toast
Protein 7.7g 3.02g French toast
Fats 10.8g 0.61g French toast
Carbs 25g 5.42g French toast
Calories 229kcal 32kcal French toast
Sugar 0.46g French toast
Fiber 4g Marrow-stem Kale
Calcium 100mg 232mg Marrow-stem Kale
Iron 1.67mg 0.47mg French toast
Magnesium 17mg 27mg Marrow-stem Kale
Phosphorus 117mg 25mg French toast
Potassium 134mg 213mg Marrow-stem Kale
Sodium 479mg 17mg Marrow-stem Kale
Zinc 0.67mg 0.21mg French toast
Copper 0.058mg 0.046mg French toast
Manganese 0.188mg 0.658mg Marrow-stem Kale
Selenium 20.1µg 1.3µg French toast
Vitamin A 503IU 5019IU Marrow-stem Kale
Vitamin A RAE 124µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 0.3mg 35.3mg Marrow-stem Kale
Vitamin B1 0.204mg 0.054mg French toast
Vitamin B2 0.321mg 0.13mg French toast
Vitamin B3 1.628mg 0.742mg French toast
Vitamin B5 0.549mg 0.267mg French toast
Vitamin B6 0.074mg 0.165mg Marrow-stem Kale
Folate 43µg 129µg Marrow-stem Kale
Vitamin B12 0.31µg 0µg French toast
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.094mg 0.031mg French toast
Threonine 0.305mg 0.086mg French toast
Isoleucine 0.375mg 0.1mg French toast
Leucine 0.621mg 0.151mg French toast
Lysine 0.413mg 0.117mg French toast
Methionine 0.188mg 0.033mg French toast
Phenylalanine 0.389mg 0.087mg French toast
Valine 0.419mg 0.12mg French toast
Histidine 0.179mg 0.047mg French toast
Cholesterol 116mg 0mg Marrow-stem Kale
Saturated Fat 2.723g 0.055g Marrow-stem Kale
Omega-3 - DHA 0.01g 0g French toast
Omega-3 - EPA 0.001g 0g French toast
Monounsaturated Fat 4.524g 0.03g French toast
Polyunsaturated fat 2.594g 0.201g French toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
French toast
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
40%
French toast
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 462mg)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 2.668g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.46g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $0.5)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.