Graham cracker vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between graham cracker and marrow-stem Kale
- Graham cracker has more iron, vitamin B3, phosphorus, vitamin B1, and manganese; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
- Daily need coverage for vitamin K for marrow-stem Kale is 352% higher.
- Marrow-stem Kale has 27 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while marrow-stem Kale has 17mg.
- Graham cracker has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Collards, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +704.3% |
| Contains more CopperCopper | +269.6% |
| Contains more ZincZinc | +357.1% |
| Contains more PhosphorusPhosphorus | +640% |
| Contains more ManganeseManganese | +54.9% |
| Contains more SeleniumSelenium | +384.6% |
| Contains more CalciumCalcium | +201.3% |
| Contains more PotassiumPotassium | +25.3% |
| Contains less SodiumSodium | -96.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +390.7% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B3Vitamin B3 | +498.2% |
| Contains more Vitamin B5Vitamin B5 | +57.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +49.7% |
| Contains more Vitamin KVitamin K | +2956.6% |
| Contains more FolateFolate | +41.8% |
| Contains more CholineCholine | +293.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 14.3µg | 437.1µg | 352% |
| Iron | 3.78mg | 0.47mg | 41% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Polyunsaturated fat | 5.388g | 0.201g | 35% |
| Vitamin A | 0µg | 251µg | 28% |
| Carbs | 77.66g | 5.42g | 24% |
| Vitamin B3 | 4.439mg | 0.742mg | 23% |
| Phosphorus | 185mg | 25mg | 23% |
| Calories | 430kcal | 32kcal | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 17mg | 19% |
| Vitamin B1 | 0.265mg | 0.054mg | 18% |
| Manganese | 1.019mg | 0.658mg | 16% |
| Calcium | 77mg | 232mg | 16% |
| Fats | 10.6g | 0.61g | 15% |
| Vitamin B2 | 0.317mg | 0.13mg | 14% |
| Copper | 0.17mg | 0.046mg | 14% |
| Folate | 91µg | 129µg | 10% |
| Selenium | 6.3µg | 1.3µg | 9% |
| Zinc | 0.96mg | 0.21mg | 7% |
| Saturated fat | 1.633g | 0.055g | 7% |
| Protein | 6.69g | 3.02g | 7% |
| Monounsaturated fat | 2.509g | 0.03g | 6% |
| Vitamin E | 1.51mg | 2.26mg | 5% |
| Choline | 5.9mg | 23.2mg | 3% |
| Vitamin B5 | 0.42mg | 0.267mg | 3% |
| Magnesium | 40mg | 27mg | 3% |
| Fiber | 3.4g | 4g | 2% |
| Vitamin B6 | 0.156mg | 0.165mg | 1% |
| Fructose | 0.99g | 1% | |
| Potassium | 170mg | 213mg | 1% |
| Net carbs | 74.26g | 1.42g | N/A |
| Sugar | 24.85g | 0.46g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +121.5% |
| Contains more FatsFats | +1637.7% |
| Contains more CarbsCarbs | +1332.8% |
| Contains more OtherOther | +24.8% |
| Contains more WaterWater | +2543.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | +8263.3% |
| Contains more Poly. FatPolyunsaturated fat | +2580.6% |
| Contains less Sat. FatSaturated fat | -96.6% |
