Hummus vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are hummus and marrow-stem Kale different?
- Hummus is higher in copper, iron, phosphorus, zinc, and vitamin B1; however, marrow-stem Kale is richer in vitamin A, vitamin C, calcium, and folate.
- Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
- Hummus contains 22 times more sodium than marrow-stem Kale. While hummus contains 379mg of sodium, marrow-stem Kale contains only 17mg.
- Hummus has a lower glycemic index (6) than marrow-stem Kale (32).
Hummus, commercial and Collards, raw are the varieties used in this article.
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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 | +163% |
| Contains more IronIron | +419.1% |
| Contains more CopperCopper | +1045.7% |
| Contains more ZincZinc | +771.4% |
| Contains more PhosphorusPhosphorus | +604% |
| Contains more ManganeseManganese | +17.5% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +510.5% |
| Contains less SodiumSodium | -95.5% |
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 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +27.5% |
| Contains more Vitamin B5Vitamin B5 | +102.3% |
| Contains more FolateFolate | +55.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Copper | 0.527mg | 0.046mg | 53% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Vitamin A | 251µg | 28% | |
| Iron | 2.44mg | 0.47mg | 25% |
| Polyunsaturated fat | 3.613g | 0.201g | 23% |
| Phosphorus | 176mg | 25mg | 22% |
| Calcium | 38mg | 232mg | 19% |
| Sodium | 379mg | 17mg | 16% |
| Zinc | 1.83mg | 0.21mg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Fats | 9.6g | 0.61g | 14% |
| Folate | 83µg | 129µg | 12% |
| Vitamin B1 | 0.18mg | 0.054mg | 11% |
| Protein | 7.9g | 3.02g | 10% |
| Magnesium | 71mg | 27mg | 10% |
| Monounsaturated fat | 4.039g | 0.03g | 10% |
| Fiber | 6g | 4g | 8% |
| Calories | 166kcal | 32kcal | 7% |
| Saturated fat | 1.437g | 0.055g | 6% |
| Vitamin B2 | 0.064mg | 0.13mg | 5% |
| Manganese | 0.773mg | 0.658mg | 5% |
| Choline | 23.2mg | 4% | |
| Carbs | 14.29g | 5.42g | 3% |
| Vitamin B5 | 0.132mg | 0.267mg | 3% |
| Vitamin B6 | 0.2mg | 0.165mg | 3% |
| Selenium | 2.6µg | 1.3µg | 2% |
| Vitamin B3 | 0.582mg | 0.742mg | 1% |
| Net carbs | 8.29g | 1.42g | N/A |
| Potassium | 228mg | 213mg | 0% |
| Sugar | 0.46g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +161.6% |
| Contains more FatsFats | +1473.8% |
| Contains more CarbsCarbs | +163.7% |
| Contains more OtherOther | +21.8% |
| Contains more WaterWater | +34.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 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 | +13363.3% |
| Contains more Poly. FatPolyunsaturated fat | +1697.5% |
| Contains less Sat. FatSaturated fat | -96.2% |
