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  6. Kale raw vs. Marrow-stem Kale

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

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The main differences between kale raw and marrow-stem Kale

  • Kale raw has more vitamin K, copper, vitamin A, vitamin C, iron, phosphorus, potassium, and vitamin B6; however, marrow-stem Kale has more calcium.
  • Daily need coverage for vitamin K for kale raw is 223% higher.
  • Marrow-stem Kale has 33 times less copper than kale raw. Kale raw has 1.499mg of copper, while marrow-stem Kale has 0.046mg.

Food types used in this article are Kale, raw and Collards, raw.

Infographic

Kale raw 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 34% 45% 43% 55% 500% 15% 39% 5% 86% 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 MagnesiumMagnesium +74.1%
Contains more PotassiumPotassium +130.5%
Contains more IronIron +212.8%
Contains more CopperCopper +3158.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +268%
Contains more CalciumCalcium +54.7%
Contains less SodiumSodium -55.3%
Contains more SeleniumSelenium +44.4%
~equal in Manganese ~0.658mg

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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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 CVitamin C +239.9%
Contains more Vitamin AVitamin A +99.2%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin KVitamin K +61.2%
Contains more Vitamin EVitamin E +46.8%
Contains more Vitamin B5Vitamin B5 +193.4%
Contains more CholineCholine +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Kale raw Marrow-stem Kale DV% diff.
Vitamin K 704.8µg 437.1µg 223%
Copper 1.499mg 0.046mg 161%
Vitamin C 120mg 35.3mg 94%
Vitamin A 500µg 251µg 28%
Iron 1.47mg 0.47mg 13%
Phosphorus 92mg 25mg 10%
Vitamin B6 0.271mg 0.165mg 8%
Calcium 150mg 232mg 8%
Potassium 491mg 213mg 8%
Vitamin E 1.54mg 2.26mg 5%
Vitamin B1 0.11mg 0.054mg 5%
Magnesium 47mg 27mg 5%
Choline 0.8mg 23.2mg 4%
Vitamin B5 0.091mg 0.267mg 4%
Protein 4.28g 3.02g 3%
Zinc 0.56mg 0.21mg 3%
Folate 141µg 129µg 3%
Fiber 3.6g 4g 2%
Vitamin B3 1mg 0.742mg 2%
Polyunsaturated fat 0.338g 0.201g 1%
Calories 49kcal 32kcal 1%
Selenium 0.9µg 1.3µg 1%
Sodium 38mg 17mg 1%
Carbs 8.75g 5.42g 1%
Fats 0.93g 0.61g 0%
Net carbs 5.15g 1.42g N/A
Sugar 2.26g 0.46g N/A
Manganese 0.659mg 0.658mg 0%
Vitamin B2 0.13mg 0.13mg 0%
Saturated fat 0.091g 0.055g 0%
Monounsaturated fat 0.052g 0.03g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 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 +41.7%
Contains more FatsFats +52.5%
Contains more CarbsCarbs +61.4%
Contains more OtherOther +50.4%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 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 +73.3%
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains less Sat. FatSaturated fat -39.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.