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

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Significant differences between goat and marrow-stem Kale

  • Goat has more vitamin B12, zinc, iron, vitamin B2, and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than goat.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of goat is 0.

Specific food types used in this comparison are Game meat, goat, cooked, roasted and Collards, raw.

Infographic

Goat 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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +90.1%
Contains more IronIron +693.6%
Contains more CopperCopper +558.7%
Contains more ZincZinc +2409.5%
Contains more PhosphorusPhosphorus +704%
Contains more SeleniumSelenium +807.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1264.7%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +1466.7%

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.
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 +66.7%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +358.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +564.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +36325%
Contains more FolateFolate +2480%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +797.4%
Contains more FatsFats +396.7%
Contains more OtherOther +24.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 +4433.3%
Contains more Poly. FatPolyunsaturated fat +14.4%
Contains less Sat. FatSaturated fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat Marrow-stem Kale DV% diff.
Vitamin K 1.2µg 437.1µg 363%
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 3.02g 48%
Zinc 5.27mg 0.21mg 46%
Iron 3.73mg 0.47mg 41%
Vitamin C 0mg 35.3mg 39%
Vitamin B2 0.61mg 0.13mg 37%
Folate 5µg 129µg 31%
Copper 0.303mg 0.046mg 29%
Vitamin A 0µg 251µg 28%
Manganese 0.042mg 0.658mg 27%
Phosphorus 201mg 25mg 25%
Cholesterol 75mg 0mg 25%
Calcium 17mg 232mg 22%
Vitamin B3 3.95mg 0.742mg 20%
Selenium 11.8µg 1.3µg 19%
Fiber 0g 4g 16%
Choline 106.4mg 23.2mg 15%
Vitamin E 0.34mg 2.26mg 13%
Vitamin B6 0mg 0.165mg 13%
Potassium 405mg 213mg 6%
Magnesium 0mg 27mg 6%
Calories 143kcal 32kcal 6%
Vitamin B5 0.267mg 5%
Fats 3.03g 0.61g 4%
Saturated fat 0.93g 0.055g 4%
Monounsaturated fat 1.36g 0.03g 3%
Vitamin B1 0.09mg 0.054mg 3%
Sodium 86mg 17mg 3%
Carbs 0g 5.42g 2%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Polyunsaturated fat 0.23g 0.201g 0%
Tryptophan 0.403mg 0.031mg 0%
Threonine 1.29mg 0.086mg 0%
Isoleucine 1.371mg 0.1mg 0%
Leucine 2.258mg 0.151mg 0%
Lysine 2.016mg 0.117mg 0%
Methionine 0.726mg 0.033mg 0%
Phenylalanine 0.941mg 0.087mg 0%
Valine 1.452mg 0.12mg 0%
Histidine 0.565mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Goat
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
59%
Goat
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.875g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat 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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.