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  6. Fruitcake vs. Marrow-stem Kale

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

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Differences between fruitcake and marrow-stem Kale

  • Fruitcake is higher in iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Fruitcake has 19 times more saturated fat than marrow-stem Kale. While fruitcake has 1.048g of saturated fat, marrow-stem Kale has only 0.055g.
  • Marrow-stem Kale has a lower glycemic index (32) than fruitcake (53).

The food types used in this comparison are Cake, fruitcake, commercially prepared and Collards, raw.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +340.4%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +108%
Contains more SeleniumSelenium +53.8%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +603%
Contains more PotassiumPotassium +39.2%
Contains less SodiumSodium -83.2%
Contains more ManganeseManganese +199.1%
~equal in Copper ~0.046mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6960%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin EVitamin E +151.1%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +29040%
Contains more FolateFolate +545%
Contains more CholineCholine +160.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B3 ~0.742mg

All nutrients comparison - raw data values

Nutrient Fruitcake Marrow-stem Kale DV% diff.
Vitamin K 1.5µg 437.1µg 363%
Vitamin C 0.5mg 35.3mg 39%
Folate 20µg 129µg 27%
Vitamin A 7µg 251µg 27%
Polyunsaturated fat 3.323g 0.201g 21%
Calcium 33mg 232mg 20%
Iron 2.07mg 0.47mg 20%
Carbs 61.6g 5.42g 19%
Manganese 0.22mg 0.658mg 19%
Calories 324kcal 32kcal 15%
Fats 9.1g 0.61g 13%
Monounsaturated fat 4.2g 0.03g 10%
Vitamin B6 0.046mg 0.165mg 9%
Vitamin E 0.9mg 2.26mg 9%
Saturated fat 1.048g 0.055g 5%
Phosphorus 52mg 25mg 4%
Sodium 101mg 17mg 4%
Magnesium 16mg 27mg 3%
Choline 8.9mg 23.2mg 3%
Vitamin B2 0.099mg 0.13mg 2%
Potassium 153mg 213mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.27mg 0.21mg 1%
Fiber 3.7g 4g 1%
Selenium 2µg 1.3µg 1%
Vitamin B5 0.226mg 0.267mg 1%
Protein 2.9g 3.02g 0%
Net carbs 57.9g 1.42g N/A
Sugar 27.42g 0.46g N/A
Copper 0.05mg 0.046mg 0%
Vitamin B1 0.05mg 0.054mg 0%
Vitamin B3 0.791mg 0.742mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0.031mg 0%
Threonine 0.102mg 0.086mg 0%
Isoleucine 0.121mg 0.1mg 0%
Leucine 0.206mg 0.151mg 0%
Lysine 0.121mg 0.117mg 0%
Methionine 0.059mg 0.033mg 0%
Phenylalanine 0.14mg 0.087mg 0%
Valine 0.144mg 0.12mg 0%
Histidine 0.071mg 0.047mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 FatsFats +1391.8%
Contains more CarbsCarbs +1036.5%
Contains more WaterWater +254.2%
Contains more OtherOther +20.9%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +13900%
Contains more Poly. FatPolyunsaturated fat +1553.2%
Contains less Sat. FatSaturated fat -94.8%

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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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.