Gratin vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between Gratin and Marrow-stem Kale
- Gratin has more Copper, and Phosphorus, however, Marrow-stem Kale has more Folate, Vitamin C, Manganese, Vitamin A RAE, Calcium, and Fiber.
- Daily need coverage for Folate from Marrow-stem Kale is 30% higher.
- Marrow-stem Kale has 86 times less Saturated Fat than Gratin. Gratin has 4.733g of Saturated Fat, while Marrow-stem Kale has 0.055g.
Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Collards, raw.
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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
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Iron
+36.2%
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Phosphorus
+352%
Contains
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Potassium
+85.9%
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Zinc
+228.6%
Contains
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Copper
+247.8%
Contains
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Selenium
+107.7%
Contains
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Calcium
+95%
Contains
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Magnesium
+35%
Contains
less
Sodium
-96.1%
Contains
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Manganese
+308.7%
Contains
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Iron
+36.2%
Contains
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Phosphorus
+352%
Contains
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Potassium
+85.9%
Contains
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Zinc
+228.6%
Contains
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Copper
+247.8%
Contains
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Selenium
+107.7%
Contains
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Calcium
+95%
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Magnesium
+35%
Contains
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Sodium
-96.1%
Contains
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Manganese
+308.7%
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.
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Contains
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Vitamin B1
+18.5%
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Vitamin B3
+33.8%
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Vitamin B5
+44.9%
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Vitamin A
+1801.1%
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Vitamin C
+256.6%
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Vitamin B2
+12.1%
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Folate
+1072.7%
Equal in Vitamin B6 - 0.165
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Vitamin B1
+18.5%
Contains
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Vitamin B3
+33.8%
Contains
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Vitamin B5
+44.9%
Contains
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Vitamin A
+1801.1%
Contains
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Vitamin C
+256.6%
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Vitamin B2
+12.1%
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Folate
+1072.7%
Equal in Vitamin B6 - 0.165
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+67.5%
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Fats
+1144.3%
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Carbs
+107.9%
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Other
+56.4%
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Water
+21.1%
Protein:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+67.5%
Contains
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Fats
+1144.3%
Contains
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Carbs
+107.9%
Contains
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Other
+56.4%
Contains
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Water
+21.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+7063.3%
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Polyunsaturated fat
+37.3%
Contains
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Saturated Fat
-98.8%
Saturated Fat:
4.733 g
Monounsaturated Fat:
2.149 g
Polyunsaturated fat:
0.276 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+7063.3%
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Polyunsaturated fat
+37.3%
Contains
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Saturated Fat
-98.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.47g | 1.42g |
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| Protein | 5.06g | 3.02g |
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| Fats | 7.59g | 0.61g |
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| Carbs | 11.27g | 5.42g |
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| Calories | 132kcal | 32kcal |
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| Sugar | 0.46g |
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| Fiber | 1.8g | 4g |
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| Calcium | 119mg | 232mg |
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| Iron | 0.64mg | 0.47mg |
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| Magnesium | 20mg | 27mg |
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| Phosphorus | 113mg | 25mg |
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| Potassium | 396mg | 213mg |
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| Sodium | 433mg | 17mg |
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| Zinc | 0.69mg | 0.21mg |
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| Copper | 0.16mg | 0.046mg |
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| Manganese | 0.161mg | 0.658mg |
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| Selenium | 2.7µg | 1.3µg |
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| Vitamin A | 264IU | 5019IU |
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| Vitamin A RAE | 64µg | 251µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 9.9mg | 35.3mg |
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| Vitamin B1 | 0.064mg | 0.054mg |
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| Vitamin B2 | 0.116mg | 0.13mg |
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| Vitamin B3 | 0.993mg | 0.742mg |
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| Vitamin B5 | 0.387mg | 0.267mg |
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| Vitamin B6 | 0.174mg | 0.165mg |
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| Folate | 11µg | 129µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.07mg | 0.031mg |
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| Threonine | 0.192mg | 0.086mg |
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| Isoleucine | 0.284mg | 0.1mg |
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| Leucine | 0.443mg | 0.151mg |
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| Lysine | 0.381mg | 0.117mg |
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| Methionine | 0.117mg | 0.033mg |
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| Phenylalanine | 0.254mg | 0.087mg |
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| Valine | 0.325mg | 0.12mg |
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| Histidine | 0.151mg | 0.047mg |
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| Cholesterol | 23mg | 0mg |
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| Saturated Fat | 4.733g | 0.055g |
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| Monounsaturated Fat | 2.149g | 0.03g |
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| Polyunsaturated fat | 0.276g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
147%
Minerals Daily Need Coverage Score
32%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 416mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 4.678g)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin is cheaper (difference - $0.5)
Which food is richer in minerals?
Gratin is relatively richer in minerals
Which food is richer in vitamins?
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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.