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Icing vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between icing and marrow-stem Kale

  • Icing is higher in vitamin B2; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 353% higher.
  • Icing has 54 times more saturated fat than marrow-stem Kale. While icing has 2.974g of saturated fat, marrow-stem Kale has only 0.055g.
  • Marrow-stem Kale has a lower glycemic index (32) than icing (51).

The food types used in this comparison are Frostings, vanilla, creamy, ready-to-eat and Collards, raw.

Infographic

Icing 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.
Icing
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
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 +2600%
Contains more CalciumCalcium +7633.3%
Contains more PotassiumPotassium +526.5%
Contains more IronIron +193.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +38.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1200%

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.
Icing
1
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% 0% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
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 +132.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +47.7%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +237.3%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +3262.3%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +908.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 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 FatsFats +2560.7%
Contains more CarbsCarbs +1152.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +494.7%
Contains more OtherOther +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 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 +16100%
Contains more Poly. FatPolyunsaturated fat +3855.7%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Icing Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Icing Marrow-stem Kale DV% diff.
Vitamin K 13µg 437.1µg 353%
Polyunsaturated fat 7.951g 0.201g 52%
Vitamin C 0mg 35.3mg 39%
Folate 8µg 129µg 30%
Manganese 0mg 0.658mg 29%
Vitamin A 0µg 251µg 28%
Fats 16.23g 0.61g 24%
Calcium 3mg 232mg 23%
Carbs 67.89g 5.42g 21%
Calories 418kcal 32kcal 19%
Fiber 0g 4g 16%
Vitamin B6 0mg 0.165mg 13%
Saturated fat 2.974g 0.055g 13%
Vitamin B2 0.302mg 0.13mg 13%
Monounsaturated fat 4.86g 0.03g 12%
Sodium 184mg 17mg 7%
Magnesium 1mg 27mg 6%
Protein 0g 3.02g 6%
Copper 0mg 0.046mg 5%
Vitamin E 1.53mg 2.26mg 5%
Potassium 34mg 213mg 5%
Choline 2.3mg 23.2mg 4%
Vitamin B1 0.01mg 0.054mg 4%
Iron 0.16mg 0.47mg 4%
Vitamin B5 0.055mg 0.267mg 4%
Vitamin B3 0.22mg 0.742mg 3%
Selenium 0.1µg 1.3µg 2%
Phosphorus 18mg 25mg 1%
Zinc 0.07mg 0.21mg 1%
Net carbs 67.89g 1.42g N/A
Sugar 63.1g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Icing Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Icing
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
4%
Icing
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 62.64g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 167mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.919g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Icing
Icing is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.