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Game raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between game raw and marrow-stem Kale

  • Game raw has more vitamin B12, iron, vitamin B3, and vitamin B2; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than game raw.
  • Marrow-stem Kale has less cholesterol.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Game meat, deer, raw and Collards, raw.

Infographic

Game raw 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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
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 PotassiumPotassium +49.3%
Contains more IronIron +623.4%
Contains more CopperCopper +450%
Contains more ZincZinc +895.2%
Contains more PhosphorusPhosphorus +708%
Contains more SeleniumSelenium +646.2%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1504.9%

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
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 +307.4%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +758.5%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +3125%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 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 +660.3%
Contains more FatsFats +296.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more OtherOther +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 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 +2133.3%
Contains more Poly. FatPolyunsaturated fat +133.8%
Contains less Sat. FatSaturated fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Game raw Marrow-stem Kale DV% diff.
Vitamin K 1.1µg 437.1µg 363%
Vitamin B12 6.31µg 0µg 263%
Protein 22.96g 3.02g 40%
Vitamin C 0mg 35.3mg 39%
Iron 3.4mg 0.47mg 37%
Vitamin B3 6.37mg 0.742mg 35%
Folate 4µg 129µg 31%
Cholesterol 85mg 0mg 28%
Vitamin A 0µg 251µg 28%
Vitamin B2 0.48mg 0.13mg 27%
Manganese 0.041mg 0.658mg 27%
Phosphorus 202mg 25mg 25%
Calcium 5mg 232mg 23%
Copper 0.253mg 0.046mg 23%
Zinc 2.09mg 0.21mg 17%
Vitamin B6 0.37mg 0.165mg 16%
Fiber 0g 4g 16%
Selenium 9.7µg 1.3µg 15%
Vitamin E 0.2mg 2.26mg 14%
Vitamin B1 0.22mg 0.054mg 14%
Vitamin B5 0.267mg 5%
Choline 23.2mg 4%
Saturated fat 0.95g 0.055g 4%
Calories 120kcal 32kcal 4%
Fats 2.42g 0.61g 3%
Potassium 318mg 213mg 3%
Carbs 0g 5.42g 2%
Monounsaturated fat 0.67g 0.03g 2%
Polyunsaturated fat 0.47g 0.201g 2%
Sodium 51mg 17mg 1%
Magnesium 23mg 27mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.031mg 0%
Threonine 1.08mg 0.086mg 0%
Isoleucine 0.908mg 0.1mg 0%
Leucine 1.951mg 0.151mg 0%
Lysine 2.006mg 0.117mg 0%
Methionine 0.566mg 0.033mg 0%
Phenylalanine 0.937mg 0.087mg 0%
Valine 1.073mg 0.12mg 0%
Histidine 1.135mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Game raw Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
90%
Game raw
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
47%
Game raw
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.895g)
Which food is lower in Sugar?
Game raw
Game raw is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Game raw
Game raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Game raw
Game raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Game raw
Game raw is relatively richer in minerals
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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.