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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 RAE, 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

Kale, frozen, unprepared 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 41% 29% 35% 15% 4.9% 12% 2% 58% 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 +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%
~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 131% 375% 0% 0% 14% 26% 13% 3.1% 21% 0% 0% 13% 0%
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% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +11.3%
Contains more Vitamin AVitamin A +24.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.66 g
Fats: 0.46 g
Carbs: 4.9 g
Water: 91.12 g
Other: 0.86 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 +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
19% 11% 70%
Saturated Fat: Sat. Fat 0.059 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.219 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 +13.3%
~equal in Saturated Fat ~0.055g
~equal in Polyunsaturated fat ~0.201g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale, frozen, unprepared Marrow-stem Kale Opinion
Calories 28kcal 32kcal Marrow-stem Kale
Protein 2.66g 3.02g Marrow-stem Kale
Fats 0.46g 0.61g Marrow-stem Kale
Vitamin C 39.3mg 35.3mg Kale, frozen, unprepared
Net carbs 2.9g 1.42g Kale, frozen, unprepared
Carbs 4.9g 5.42g Marrow-stem Kale
Magnesium 18mg 27mg Marrow-stem Kale
Calcium 136mg 232mg Marrow-stem Kale
Potassium 333mg 213mg Kale, frozen, unprepared
Iron 0.93mg 0.47mg Kale, frozen, unprepared
Sugar 0.46g Kale, frozen, unprepared
Fiber 2g 4g Marrow-stem Kale
Copper 0.046mg 0.046mg
Zinc 0.18mg 0.21mg Marrow-stem Kale
Phosphorus 29mg 25mg Kale, frozen, unprepared
Sodium 15mg 17mg Kale, frozen, unprepared
Vitamin A 6253IU 5019IU Kale, frozen, unprepared
Vitamin A RAE 313µg 251µg Kale, frozen, unprepared
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.443mg 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.056mg 0.054mg Kale, frozen, unprepared
Vitamin B2 0.112mg 0.13mg Marrow-stem Kale
Vitamin B3 0.698mg 0.742mg Marrow-stem Kale
Vitamin B5 0.052mg 0.267mg Marrow-stem Kale
Vitamin B6 0.09mg 0.165mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 17µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.059g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.034g 0.03g Kale, frozen, unprepared
Polyunsaturated fat 0.219g 0.201g Kale, frozen, unprepared
Tryptophan 0.032mg 0.031mg Kale, frozen, unprepared
Threonine 0.119mg 0.086mg Kale, frozen, unprepared
Isoleucine 0.159mg 0.1mg Kale, frozen, unprepared
Leucine 0.186mg 0.151mg Kale, frozen, unprepared
Lysine 0.159mg 0.117mg Kale, frozen, unprepared
Methionine 0.026mg 0.033mg Marrow-stem Kale
Phenylalanine 0.136mg 0.087mg Kale, frozen, unprepared
Valine 0.145mg 0.12mg Kale, frozen, unprepared
Histidine 0.056mg 0.047mg Kale, frozen, unprepared

Which food is preferable for your diet?

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

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
46%
Kale, frozen, unprepared
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
22%
Kale, frozen, unprepared
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.004g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Kale, frozen, unprepared
Kale, frozen, unprepared contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, frozen, unprepared
Kale, frozen, unprepared 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. Kale, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169239/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.