Kale, frozen, unprepared vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between kale, frozen, unprepared and marrow-stem Kale?
- Kale, frozen, unprepared is richer in vitamin A and iron, yet marrow-stem Kale is richer in folate, calcium, manganese, fiber, and vitamin B6.
- Marrow-stem Kale's daily need coverage for folate is 28% higher.
- Kale, frozen, unprepared has 2 times more iron than marrow-stem Kale. Kale, frozen, unprepared has 0.93mg of iron, while marrow-stem Kale has 0.47mg.
We used Kale, frozen, unprepared and Collards, raw types in this comparison.
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.
| Contains more PotassiumPotassium | +56.3% |
| Contains more IronIron | +97.9% |
| Contains more PhosphorusPhosphorus | +16% |
| Contains less SodiumSodium | -11.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +70.6% |
| Contains more ZincZinc | +16.7% |
| Contains more ManganeseManganese | +48.5% |
| 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 | +11.3% |
| Contains more Vitamin AVitamin A | +24.7% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin B5Vitamin B5 | +413.5% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more FolateFolate | +658.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Folate | 17µg | 129µg | 28% |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 136mg | 232mg | 10% |
| Manganese | 0.443mg | 0.658mg | 9% |
| Fiber | 2g | 4g | 8% |
| Vitamin A | 313µg | 251µg | 7% |
| Vitamin B6 | 0.09mg | 0.165mg | 6% |
| Iron | 0.93mg | 0.47mg | 6% |
| Vitamin C | 39.3mg | 35.3mg | 4% |
| Vitamin B5 | 0.052mg | 0.267mg | 4% |
| Choline | 23.2mg | 4% | |
| Potassium | 333mg | 213mg | 4% |
| Magnesium | 18mg | 27mg | 2% |
| Vitamin B2 | 0.112mg | 0.13mg | 1% |
| Protein | 2.66g | 3.02g | 1% |
| Phosphorus | 29mg | 25mg | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Calories | 28kcal | 32kcal | 0% |
| Fats | 0.46g | 0.61g | 0% |
| Carbs | 4.9g | 5.42g | 0% |
| Net carbs | 2.9g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Copper | 0.046mg | 0.046mg | 0% |
| Zinc | 0.18mg | 0.21mg | 0% |
| Sodium | 15mg | 17mg | 0% |
| Vitamin B1 | 0.056mg | 0.054mg | 0% |
| Vitamin B3 | 0.698mg | 0.742mg | 0% |
| Saturated fat | 0.059g | 0.055g | 0% |
| Monounsaturated fat | 0.034g | 0.03g | 0% |
| Polyunsaturated fat | 0.219g | 0.201g | 0% |
| Tryptophan | 0.032mg | 0.031mg | 0% |
| Threonine | 0.119mg | 0.086mg | 0% |
| Isoleucine | 0.159mg | 0.1mg | 0% |
| Leucine | 0.186mg | 0.151mg | 0% |
| Lysine | 0.159mg | 0.117mg | 0% |
| Methionine | 0.026mg | 0.033mg | 0% |
| Phenylalanine | 0.136mg | 0.087mg | 0% |
| Valine | 0.145mg | 0.12mg | 0% |
| Histidine | 0.056mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.66 g
Fats:
0.46 g
Carbs:
4.9 g
Water:
91.12 g
Other:
0.86 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +13.5% |
| Contains more FatsFats | +32.6% |
| Contains more CarbsCarbs | +10.6% |
| Contains more OtherOther | +54.7% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.219 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 | +13.3% |
~equal in
Saturated fat
~0.055g
~equal in
Polyunsaturated fat
~0.201g