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  6. Kale, frozen, cooked, boiled, drained, without salt vs. Marrow-stem Kale

Kale, frozen, cooked, boiled, drained, without salt vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between kale, frozen, cooked, boiled, drained, without salt and marrow-stem Kale?

  • Kale, frozen, cooked, boiled, drained, without salt is higher in vitamin K, vitamin A, and iron, yet marrow-stem Kale is higher in folate, vitamin C, calcium, manganese, vitamin E, fiber, and vitamin B6.
  • Kale, frozen, cooked, boiled, drained, without salt's daily need coverage for vitamin K is 371% more.
  • Kale, frozen, cooked, boiled, drained, without salt has 3 times more vitamin A than marrow-stem Kale. While kale, frozen, cooked, boiled, drained, without salt has 14704IU of vitamin A, marrow-stem Kale has only 5019IU.

We used Kale, frozen, cooked, boiled, drained, without salt and Collards, raw types in this article.

Infographic

Kale, frozen, cooked, boiled, drained, without salt 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 13% 41% 28% 35% 16% 4.9% 12% 2% 59% 4.9%
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 PotassiumPotassium +50.7%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -11.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +68.1%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +44.4%
~equal in Copper ~0.046mg

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 84% 245% 18% 0% 11% 26% 13% 3.2% 20% 0% 2205% 11% 0.27%
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 AVitamin A +192.8%
Contains more Vitamin KVitamin K +101.8%
Contains more Vitamin CVitamin C +40.1%
Contains more Vitamin EVitamin E +145.7%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B5Vitamin B5 +403.8%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more FolateFolate +821.4%
Contains more CholineCholine +4540%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, frozen, cooked, boiled, drained, without salt Marrow-stem Kale DV% diff.
Vitamin K 882µg 437.1µg 371%
Vitamin A 735µg 251µg 54%
Folate 14µg 129µg 29%
Vitamin C 25.2mg 35.3mg 11%
Manganese 0.45mg 0.658mg 9%
Calcium 138mg 232mg 9%
Vitamin E 0.92mg 2.26mg 9%
Fiber 2g 4g 8%
Iron 0.94mg 0.47mg 6%
Vitamin B6 0.086mg 0.165mg 6%
Vitamin B5 0.053mg 0.267mg 4%
Choline 0.5mg 23.2mg 4%
Potassium 321mg 213mg 3%
Magnesium 18mg 27mg 2%
Vitamin B2 0.114mg 0.13mg 1%
Selenium 0.9µg 1.3µg 1%
Vitamin B1 0.043mg 0.054mg 1%
Calories 30kcal 32kcal 0%
Protein 2.84g 3.02g 0%
Fats 0.49g 0.61g 0%
Carbs 5.23g 5.42g 0%
Net carbs 3.23g 1.42g N/A
Sugar 1.34g 0.46g N/A
Copper 0.047mg 0.046mg 0%
Zinc 0.18mg 0.21mg 0%
Phosphorus 28mg 25mg 0%
Sodium 15mg 17mg 0%
Vitamin B3 0.672mg 0.742mg 0%
Saturated fat 0.063g 0.055g 0%
Monounsaturated fat 0.036g 0.03g 0%
Polyunsaturated fat 0.235g 0.201g 0%
Tryptophan 0.035mg 0.031mg 0%
Threonine 0.127mg 0.086mg 0%
Isoleucine 0.17mg 0.1mg 0%
Leucine 0.199mg 0.151mg 0%
Lysine 0.17mg 0.117mg 0%
Methionine 0.027mg 0.033mg 0%
Phenylalanine 0.146mg 0.087mg 0%
Valine 0.156mg 0.12mg 0%
Histidine 0.06mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 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 +24.5%
Contains more OtherOther +41.5%
~equal in Protein ~3.02g
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.235 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 +20%
Contains more Poly. FatPolyunsaturated fat +16.9%
Contains less Sat. FatSaturated fat -12.7%

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. Kale, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169240/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.