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  6. Hot sauce vs. Marrow-stem Kale

Hot sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are hot sauce and marrow-stem Kale different?

  • Hot sauce is higher in vitamin C; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, manganese, calcium, fiber, vitamin E, and magnesium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Hot sauce contains 155 times more sodium than marrow-stem Kale. While hot sauce contains 2643mg of sodium, marrow-stem Kale contains only 17mg.

Sauce, ready-to-serve, pepper or hot and Collards, raw are the varieties used in this article.

Infographic

Hot sauce vs Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
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 +440%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +47.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1242.9%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.47mg

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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
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 CVitamin C +111.9%
Contains more Vitamin AVitamin A +3037.5%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +2050%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hot sauce Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Sodium 2643mg 17mg 114%
Vitamin C 74.8mg 35.3mg 44%
Folate 6µg 129µg 31%
Vitamin A 8µg 251µg 27%
Manganese 0.049mg 0.658mg 26%
Calcium 8mg 232mg 22%
Fiber 0.3g 4g 15%
Vitamin E 0.12mg 2.26mg 14%
Protein 0.51g 3.02g 5%
Magnesium 5mg 27mg 5%
Choline 23.2mg 4%
Vitamin B2 0.082mg 0.13mg 4%
Vitamin B5 0.11mg 0.267mg 3%
Vitamin B3 0.254mg 0.742mg 3%
Phosphorus 11mg 25mg 2%
Copper 0.028mg 0.046mg 2%
Potassium 144mg 213mg 2%
Selenium 0µg 1.3µg 2%
Vitamin B1 0.036mg 0.054mg 2%
Vitamin B6 0.157mg 0.165mg 1%
Calories 11kcal 32kcal 1%
Zinc 0.11mg 0.21mg 1%
Carbs 1.75g 5.42g 1%
Fats 0.37g 0.61g 0%
Net carbs 1.45g 1.42g N/A
Iron 0.48mg 0.47mg 0%
Sugar 1.26g 0.46g N/A
Saturated fat 0.052g 0.055g 0%
Monounsaturated fat 0.03g 0.03g 0%
Polyunsaturated fat 0.196g 0.201g 0%
Tryptophan 0.007mg 0.031mg 0%
Threonine 0.019mg 0.086mg 0%
Isoleucine 0.017mg 0.1mg 0%
Leucine 0.027mg 0.151mg 0%
Lysine 0.023mg 0.117mg 0%
Methionine 0.006mg 0.033mg 0%
Phenylalanine 0.016mg 0.087mg 0%
Valine 0.022mg 0.12mg 0%
Histidine 0.01mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 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 OtherOther +455.6%
Contains more ProteinProtein +492.2%
Contains more FatsFats +64.9%
Contains more CarbsCarbs +209.7%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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
~equal in Saturated fat ~0.055g
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.201g

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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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.