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  6. Ginger vs. Marrow-stem Kale

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

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What are the differences between ginger and marrow-stem Kale?

  • Ginger is higher in copper, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Ginger has 5 times more copper than marrow-stem Kale. While ginger has 0.226mg of copper, marrow-stem Kale has only 0.046mg.
  • The glycemic index of ginger is lower.

We used Ginger root, raw and Collards, raw types in this article.

Infographic

Ginger 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.
Ginger
Ginger
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +27.7%
Contains more CopperCopper +391.3%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -23.5%
Contains more CalciumCalcium +1350%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +85.7%

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.
Ginger
Ginger
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 CholineCholine +24.1%
Contains more Vitamin CVitamin C +606%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +1072.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin C 5mg 35.3mg 34%
Folate 11µg 129µg 30%
Vitamin A 0µg 251µg 28%
Calcium 16mg 232mg 22%
Copper 0.226mg 0.046mg 20%
Manganese 0.229mg 0.658mg 19%
Vitamin E 0.26mg 2.26mg 13%
Fiber 2g 4g 8%
Vitamin B2 0.034mg 0.13mg 7%
Potassium 415mg 213mg 6%
Carbs 17.77g 5.42g 4%
Magnesium 43mg 27mg 4%
Calories 80kcal 32kcal 2%
Protein 1.82g 3.02g 2%
Vitamin B1 0.025mg 0.054mg 2%
Iron 0.6mg 0.47mg 2%
Saturated fat 0.203g 0.055g 1%
Zinc 0.34mg 0.21mg 1%
Selenium 0.7µg 1.3µg 1%
Phosphorus 34mg 25mg 1%
Vitamin B5 0.203mg 0.267mg 1%
Choline 28.8mg 23.2mg 1%
Fats 0.75g 0.61g 0%
Net carbs 15.77g 1.42g N/A
Sugar 1.7g 0.46g N/A
Sodium 13mg 17mg 0%
Vitamin B3 0.75mg 0.742mg 0%
Vitamin B6 0.16mg 0.165mg 0%
Monounsaturated fat 0.154g 0.03g 0%
Polyunsaturated fat 0.154g 0.201g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.036mg 0.086mg 0%
Isoleucine 0.051mg 0.1mg 0%
Leucine 0.074mg 0.151mg 0%
Lysine 0.057mg 0.117mg 0%
Methionine 0.013mg 0.033mg 0%
Phenylalanine 0.045mg 0.087mg 0%
Valine 0.073mg 0.12mg 0%
Histidine 0.03mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +23%
Contains more CarbsCarbs +227.9%
Contains more ProteinProtein +65.9%
Contains more WaterWater +13.6%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +413.3%
Contains less Sat. FatSaturated fat -72.9%
Contains more Poly. FatPolyunsaturated fat +30.5%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.