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 C, Vitamin A RAE, Iron, Phosphorus, Potassium, and Vitamin B6, however, Marrow-stem Kale has more Calcium.
- Daily need coverage for Vitamin K from 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
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Iron
+212.8%
Contains
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Magnesium
+74.1%
Contains
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Phosphorus
+268%
Contains
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Potassium
+130.5%
Contains
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Zinc
+166.7%
Contains
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Copper
+3158.7%
Contains
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Calcium
+54.7%
Contains
less
Sodium
-55.3%
Contains
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Selenium
+44.4%
Equal in Manganese - 0.658
Contains
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Iron
+212.8%
Contains
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Magnesium
+74.1%
Contains
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Phosphorus
+268%
Contains
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Potassium
+130.5%
Contains
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Zinc
+166.7%
Contains
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Copper
+3158.7%
Contains
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Calcium
+54.7%
Contains
less
Sodium
-55.3%
Contains
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Selenium
+44.4%
Equal in Manganese - 0.658
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
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Vitamin A
+99%
Contains
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Vitamin C
+239.9%
Contains
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Vitamin B1
+103.7%
Contains
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Vitamin B3
+34.8%
Contains
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Vitamin B6
+64.2%
Contains
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Vitamin K
+61.2%
Contains
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Vitamin E
+46.8%
Contains
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Vitamin B5
+193.4%
Equal in Vitamin B2 - 0.13
Equal in Folate - 129
Contains
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Vitamin A
+99%
Contains
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Vitamin C
+239.9%
Contains
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Vitamin B1
+103.7%
Contains
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Vitamin B3
+34.8%
Contains
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Vitamin B6
+64.2%
Contains
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Vitamin K
+61.2%
Contains
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Vitamin E
+46.8%
Contains
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Vitamin B5
+193.4%
Equal in Vitamin B2 - 0.13
Equal in Folate - 129
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+41.7%
Contains
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Fats
+52.5%
Contains
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Carbs
+61.4%
Contains
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Other
+50.4%
Equal in Water - 89.62
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
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Protein
+41.7%
Contains
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Fats
+52.5%
Contains
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Carbs
+61.4%
Contains
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Other
+50.4%
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+73.3%
Contains
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Polyunsaturated fat
+68.2%
Contains
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Saturated Fat
-39.6%
Saturated Fat:
0.091 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.338 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+73.3%
Contains
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Polyunsaturated fat
+68.2%
Contains
less
Saturated 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 | |
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Opinion |
| Net carbs | 5.15g | 1.42g |
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| Protein | 4.28g | 3.02g |
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| Fats | 0.93g | 0.61g |
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| Carbs | 8.75g | 5.42g |
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| Calories | 49kcal | 32kcal |
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| Sugar | 2.26g | 0.46g |
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| Fiber | 3.6g | 4g |
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| Calcium | 150mg | 232mg |
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| Iron | 1.47mg | 0.47mg |
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| Magnesium | 47mg | 27mg |
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| Phosphorus | 92mg | 25mg |
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| Potassium | 491mg | 213mg |
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| Sodium | 38mg | 17mg |
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| Zinc | 0.56mg | 0.21mg |
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| Copper | 1.499mg | 0.046mg |
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| Manganese | 0.659mg | 0.658mg |
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| Selenium | 0.9µg | 1.3µg |
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| Vitamin A | 9990IU | 5019IU |
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| Vitamin A RAE | 500µg | 251µg |
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| Vitamin E | 1.54mg | 2.26mg |
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| Vitamin C | 120mg | 35.3mg |
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| Vitamin B1 | 0.11mg | 0.054mg |
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| Vitamin B2 | 0.13mg | 0.13mg | |
| Vitamin B3 | 1mg | 0.742mg |
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| Vitamin B5 | 0.091mg | 0.267mg |
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| Vitamin B6 | 0.271mg | 0.165mg |
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| Folate | 141µg | 129µg |
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| Vitamin K | 704.8µg | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.091g | 0.055g |
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| Monounsaturated Fat | 0.052g | 0.03g |
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| Polyunsaturated fat | 0.338g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
254%
147%
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?
?
The foods are relatively equal in Cholesterol (0 mg)