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  6. Kale, scotch, cooked, boiled, drained, with salt vs. Marrow-stem Kale

Kale, scotch, cooked, boiled, drained, with salt vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between kale, scotch, cooked, boiled, drained, with salt and marrow-stem Kale

  • Kale, scotch, cooked, boiled, drained, with salt has more vitamin C, iron, copper, and magnesium, while marrow-stem Kale has more vitamin A, folate, manganese, calcium, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin A, 60% more than kale, scotch, cooked, boiled, drained, with salt.
  • Kale, scotch, cooked, boiled, drained, with salt contains 17 times more sodium than marrow-stem Kale. While kale, scotch, cooked, boiled, drained, with salt contains 281mg of sodium, marrow-stem Kale contains only 17mg.

These are the specific foods used in this comparison Kale, scotch, cooked, boiled, drained, with salt and Collards, raw.

Infographic

Kale, scotch, cooked, boiled, drained, with salt 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 41% 40% 24% 72% 52% 6.5% 16% 37% 54% 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 +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 -94%
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.
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 176% 33% 0% 0% 10% 9% 15% 2.9% 32% 0% 0% 9.8% 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% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, scotch, cooked, boiled, drained, with salt Marrow-stem Kale 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%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Copper 0.156mg 0.046mg 12%
Sodium 281mg 17mg 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%
Phosphorus 38mg 25mg 2%
Potassium 274mg 213mg 2%
Selenium 0.9µg 1.3µg 1%
Vitamin B1 0.04mg 0.054mg 1%
Calories 28kcal 32kcal 0%
Fats 0.41g 0.61g 0%
Carbs 5.62g 5.42g 0%
Net carbs 5.62g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.62 g
Water: 91.2 g
Other: 0.87 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 +58.9%
Contains more FatsFats +48.8%
Contains more OtherOther +52.9%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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
~equal in Saturated fat ~0.055g
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.201g

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. 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.