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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 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 | +73.3% |
| Contains more Poly. FatPolyunsaturated fat | +68.2% |
| Contains less Sat. FatSaturated fat | -39.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
201%
120%
Minerals Daily Need Coverage Score
83%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)