Kale, cooked, boiled, drained, with salt vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between kale, cooked, boiled, drained, with salt and marrow-stem Kale
- Kale, cooked, boiled, drained, with salt is higher in vitamin A, copper, vitamin C, and iron; however, marrow-stem Kale is richer in folate, calcium, manganese, vitamin E, and fiber.
- Kale, cooked, boiled, drained, with salt's daily need coverage for vitamin A is 172% higher.
- Kale, cooked, boiled, drained, with salt has 15 times more sodium than marrow-stem Kale. While kale, cooked, boiled, drained, with salt has 259mg of sodium, marrow-stem Kale has only 17mg.
The food types used in this comparison are Kale, cooked, boiled, drained, with salt and Collards, raw.
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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 IronIron | +91.5% |
Contains more CopperCopper | +239.1% |
Contains more ZincZinc | +14.3% |
Contains more PhosphorusPhosphorus | +12% |
Contains more MagnesiumMagnesium | +50% |
Contains more CalciumCalcium | +222.2% |
Contains less SodiumSodium | -93.4% |
Contains more ManganeseManganese | +58.2% |
Contains more SeleniumSelenium | +44.4% |
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 CVitamin C | +16.1% |
Contains more Vitamin AVitamin A | +171.3% |
Contains more Vitamin EVitamin E | +165.9% |
Contains more Vitamin B2Vitamin B2 | +85.7% |
Contains more Vitamin B3Vitamin B3 | +48.4% |
Contains more Vitamin B5Vitamin B5 | +444.9% |
Contains more Vitamin B6Vitamin B6 | +19.6% |
Contains more FolateFolate | +892.3% |
Contains more CholineCholine | +5700% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin K | 437.1µg | 364% | |
Vitamin A | 681µg | 251µg | 48% |
Folate | 13µg | 129µg | 29% |
Calcium | 72mg | 232mg | 16% |
Copper | 0.156mg | 0.046mg | 12% |
Sodium | 259mg | 17mg | 11% |
Manganese | 0.416mg | 0.658mg | 11% |
Vitamin E | 0.85mg | 2.26mg | 9% |
Fiber | 2g | 4g | 8% |
Vitamin C | 41mg | 35.3mg | 6% |
Vitamin B2 | 0.07mg | 0.13mg | 5% |
Iron | 0.9mg | 0.47mg | 5% |
Vitamin B5 | 0.049mg | 0.267mg | 4% |
Choline | 0.4mg | 23.2mg | 4% |
Magnesium | 18mg | 27mg | 2% |
Vitamin B3 | 0.5mg | 0.742mg | 2% |
Protein | 1.9g | 3.02g | 2% |
Vitamin B6 | 0.138mg | 0.165mg | 2% |
Selenium | 0.9µg | 1.3µg | 1% |
Calories | 28kcal | 32kcal | 0% |
Fats | 0.4g | 0.61g | 0% |
Carbs | 5.63g | 5.42g | 0% |
Net carbs | 3.63g | 1.42g | N/A |
Potassium | 228mg | 213mg | 0% |
Sugar | 1.25g | 0.46g | N/A |
Zinc | 0.24mg | 0.21mg | 0% |
Phosphorus | 28mg | 25mg | 0% |
Vitamin B1 | 0.053mg | 0.054mg | 0% |
Saturated fat | 0.052g | 0.055g | 0% |
Monounsaturated fat | 0.03g | 0.03g | 0% |
Polyunsaturated fat | 0.193g | 0.201g | 0% |
Tryptophan | 0.023mg | 0.031mg | 0% |
Threonine | 0.085mg | 0.086mg | 0% |
Isoleucine | 0.114mg | 0.1mg | 0% |
Leucine | 0.133mg | 0.151mg | 0% |
Lysine | 0.114mg | 0.117mg | 0% |
Methionine | 0.018mg | 0.033mg | 0% |
Phenylalanine | 0.097mg | 0.087mg | 0% |
Valine | 0.104mg | 0.12mg | 0% |
Histidine | 0.04mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains more ProteinProtein | +58.9% |
Contains more FatsFats | +52.5% |
Contains more OtherOther | +52.9% |
~equal in
Carbs
~5.42g
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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