Kale, scotch, cooked, boiled, drained, without salt vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between kale, scotch, cooked, boiled, drained, without salt and marrow-stem Kale
- Kale, scotch, cooked, boiled, drained, without salt has more vitamin C, iron, copper, and magnesium; however, marrow-stem Kale has more folate, vitamin A, fiber, manganese, calcium, and vitamin B2.
- Daily need coverage for folate for marrow-stem Kale is 29% higher.
- Marrow-stem Kale has 4 times less iron than kale, scotch, cooked, boiled, drained, without salt. Kale, scotch, cooked, boiled, drained, without salt has 1.93mg of iron, while marrow-stem Kale has 0.47mg.
Food types used in this article are Kale, scotch, cooked, boiled, drained, without salt 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 | +111.1% |
| Contains more PotassiumPotassium | +28.6% |
| Contains more IronIron | +310.6% |
| Contains more CopperCopper | +239.1% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains more CalciumCalcium | +75.8% |
| Contains less SodiumSodium | -62.2% |
| Contains more ManganeseManganese | +57.8% |
| 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 | +49.6% |
| Contains more Vitamin AVitamin A | +151% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +456.3% |
| Contains more Vitamin B6Vitamin B6 | +18.7% |
| Contains more FolateFolate | +892.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.41 g
Carbs:
5.63 g
Water:
91.2 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 | +58.9% |
| Contains more FatsFats | +48.8% |
| Contains more OtherOther | +54.7% |
~equal in
Carbs
~5.42g
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.196 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
~equal in
Saturated fat
~0.055g
~equal in
Monounsaturated fat
~0.03g
~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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Folate | 13µg | 129µg | 29% |
| Vitamin C | 52.8mg | 35.3mg | 19% |
| Iron | 1.93mg | 0.47mg | 18% |
| Vitamin A | 100µg | 251µg | 17% |
| Vitamin E | 2.26mg | 15% | |
| Copper | 0.156mg | 0.046mg | 12% |
| Fiber | 1.2g | 4g | 11% |
| Calcium | 132mg | 232mg | 10% |
| Manganese | 0.417mg | 0.658mg | 10% |
| Magnesium | 57mg | 27mg | 7% |
| Vitamin B2 | 0.039mg | 0.13mg | 7% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.048mg | 0.267mg | 4% |
| Protein | 1.9g | 3.02g | 2% |
| Vitamin B6 | 0.139mg | 0.165mg | 2% |
| Potassium | 274mg | 213mg | 2% |
| Phosphorus | 38mg | 25mg | 2% |
| Sodium | 45mg | 17mg | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Vitamin B1 | 0.04mg | 0.054mg | 1% |
| Calories | 28kcal | 32kcal | 0% |
| Fats | 0.41g | 0.61g | 0% |
| Carbs | 5.63g | 5.42g | 0% |
| Net carbs | 4.43g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Zinc | 0.24mg | 0.21mg | 0% |
| Vitamin B3 | 0.792mg | 0.742mg | 0% |
| Saturated fat | 0.053g | 0.055g | 0% |
| Monounsaturated fat | 0.03g | 0.03g | 0% |
| Polyunsaturated fat | 0.196g | 0.201g | 0% |
| Tryptophan | 0.023mg | 0.031mg | 0% |
| Threonine | 0.085mg | 0.086mg | 0% |
| Isoleucine | 0.113mg | 0.1mg | 0% |
| Leucine | 0.132mg | 0.151mg | 0% |
| Lysine | 0.113mg | 0.117mg | 0% |
| Methionine | 0.018mg | 0.033mg | 0% |
| Phenylalanine | 0.097mg | 0.087mg | 0% |
| Valine | 0.104mg | 0.12mg | 0% |
| Histidine | 0.04mg | 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
22%
120%
Minerals Daily Need Coverage Score
32%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 28mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Kale, scotch, cooked, boiled, drained, without salt is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Kale, scotch, cooked, boiled, drained, without salt is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Kale, scotch, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, cooked, boiled, drained, without salt is cheaper (difference - $0.5)
Which food is richer in minerals?
Kale, scotch, cooked, boiled, drained, without salt is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)