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  6. Ground beef vs. Marrow-stem Kale

Ground beef vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between ground beef and marrow-stem Kale?

  • Ground beef is richer in vitamin B12, zinc, and selenium, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Marrow-stem Kale contains less cholesterol.
  • Ground beef has a lower glycemic index than marrow-stem Kale.

We used Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Collards, raw types in this comparison.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +13.1%
Contains more IronIron +383%
Contains more CopperCopper +71.7%
Contains more ZincZinc +2681%
Contains more PhosphorusPhosphorus +564%
Contains more SeleniumSelenium +1369.2%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +603%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +7211.1%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +442.6%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +215.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin KVitamin K +14972.4%
Contains more FolateFolate +1742.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg

All nutrients comparison - raw data values

Nutrient Ground beef Marrow-stem Kale DV% diff.
Vitamin K 2.9µg 437.1µg 362%
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.21mg 51%
Protein 23.87g 3.02g 42%
Vitamin C 0mg 35.3mg 39%
Selenium 19.1µg 1.3µg 32%
Folate 7µg 129µg 31%
Cholesterol 88mg 0mg 29%
Manganese 0.009mg 0.658mg 28%
Vitamin A 3µg 251µg 28%
Saturated fat 6.073g 0.055g 27%
Fats 15.37g 0.61g 23%
Iron 2.27mg 0.47mg 23%
Vitamin B3 4.026mg 0.742mg 21%
Phosphorus 166mg 25mg 20%
Calcium 33mg 232mg 20%
Monounsaturated fat 7.322g 0.03g 18%
Fiber 0g 4g 16%
Vitamin E 0.12mg 2.26mg 14%
Vitamin B6 0.311mg 0.165mg 11%
Calories 241kcal 32kcal 10%
Choline 73.2mg 23.2mg 9%
Vitamin B5 0.512mg 0.267mg 5%
Copper 0.079mg 0.046mg 4%
Vitamin B2 0.171mg 0.13mg 3%
Carbs 0g 5.42g 2%
Sodium 73mg 17mg 2%
Magnesium 17mg 27mg 2%
Potassium 241mg 213mg 1%
Polyunsaturated fat 0.408g 0.201g 1%
Net carbs 0g 1.42g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.46g N/A
Vitamin B1 0.051mg 0.054mg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.031mg 0%
Threonine 0.923mg 0.086mg 0%
Isoleucine 1.055mg 0.1mg 0%
Leucine 1.861mg 0.151mg 0%
Lysine 1.976mg 0.117mg 0%
Methionine 0.614mg 0.033mg 0%
Phenylalanine 0.931mg 0.087mg 0%
Valine 1.172mg 0.12mg 0%
Histidine 0.775mg 0.047mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +690.4%
Contains more FatsFats +2419.7%
Contains more OtherOther +79.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +24306.7%
Contains more Poly. FatPolyunsaturated fat +103%
Contains less Sat. FatSaturated fat -99.1%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.