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

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Summary of differences between jerky and marrow-stem Kale

  • Jerky has more zinc, iron, phosphorus, and vitamin B12, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than jerky.
  • The amount of saturated fat in marrow-stem Kale is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Snacks, beef jerky, chopped and formed and Collards, raw.

Infographic

Jerky 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +88.9%
Contains more PotassiumPotassium +180.3%
Contains more IronIron +1053.2%
Contains more CopperCopper +393.5%
Contains more ZincZinc +3761.9%
Contains more PhosphorusPhosphorus +1528%
Contains more SeleniumSelenium +723.1%
Contains more CalciumCalcium +1060%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +492.8%

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.
Jerky
5
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +185.2%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +370.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +361.2%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin KVitamin K +18904.3%
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B6 ~0.165mg
~equal in Folate ~129µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +999.3%
Contains more FatsFats +4096.7%
Contains more CarbsCarbs +103%
Contains more OtherOther +414.3%
Contains more WaterWater +283.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +37583.3%
Contains more Poly. FatPolyunsaturated fat +403%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Marrow-stem Kale DV% diff.
Vitamin K 2.3µg 437.1µg 362%
Sodium 2081mg 17mg 90%
Zinc 8.11mg 0.21mg 72%
Iron 5.42mg 0.47mg 62%
Protein 33.2g 3.02g 60%
Phosphorus 407mg 25mg 55%
Saturated fat 10.85g 0.055g 49%
Vitamin B12 0.99µg 0µg 41%
Vitamin C 0mg 35.3mg 39%
Fats 25.6g 0.61g 38%
Monounsaturated fat 11.305g 0.03g 28%
Vitamin A 0µg 251µg 28%
Manganese 0.111mg 0.658mg 24%
Calcium 20mg 232mg 21%
Copper 0.227mg 0.046mg 20%
Calories 410kcal 32kcal 19%
Selenium 10.7µg 1.3µg 17%
Cholesterol 48mg 0mg 16%
Choline 109.1mg 23.2mg 16%
Vitamin E 0.49mg 2.26mg 12%
Potassium 597mg 213mg 11%
Fiber 1.8g 4g 9%
Vitamin B1 0.154mg 0.054mg 8%
Magnesium 51mg 27mg 6%
Vitamin B3 1.732mg 0.742mg 6%
Polyunsaturated fat 1.011g 0.201g 5%
Vitamin D 0.3µg 0µg 2%
Vitamin B5 0.163mg 0.267mg 2%
Carbs 11g 5.42g 2%
Folate 134µg 129µg 1%
Vitamin D 11IU 0IU 1%
Vitamin B6 0.179mg 0.165mg 1%
Vitamin B2 0.142mg 0.13mg 1%
Net carbs 9.2g 1.42g N/A
Sugar 9g 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
Jerky 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
35%
Jerky
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
111%
Jerky
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 8.54g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 2064mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 10.795g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.