Kale, scotch, raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Summary of differences between kale, scotch, raw and marrow-stem Kale
- Kale, scotch, raw has more vitamin C, iron, copper, magnesium, potassium, and phosphorus, while marrow-stem Kale has more vitamin A, folate, fiber, and vitamin B2.
- Kale, scotch, raw covers your daily need for vitamin C, 105% more than marrow-stem Kale.
- Kale, scotch, raw contains 6 times more iron than marrow-stem Kale. While kale, scotch, raw contains 3mg of iron, marrow-stem Kale contains only 0.47mg.
These are the specific foods used in this comparison Kale, scotch, 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 | +225.9% |
| Contains more PotassiumPotassium | +111.3% |
| Contains more IronIron | +538.3% |
| Contains more CopperCopper | +428.3% |
| Contains more ZincZinc | +76.2% |
| Contains more PhosphorusPhosphorus | +148% |
| Contains more CalciumCalcium | +13.2% |
| Contains less SodiumSodium | -75.7% |
| 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 | +268.3% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +75.2% |
| Contains more Vitamin B6Vitamin B6 | +37.6% |
| Contains more Vitamin AVitamin A | +61.9% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +251.3% |
| Contains more FolateFolate | +360.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
8.32 g
Water:
87 g
Other:
1.28 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +53.5% |
~equal in
Protein
~3.02g
~equal in
Fats
~0.61g
~equal in
Water
~89.62g
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.078 g
Monounsaturated fat:
Mono. Fat
0.045 g
Polyunsaturated fat:
Poly. Fat
0.289 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 | +50% |
| Contains more Poly. FatPolyunsaturated fat | +43.8% |
| Contains less Sat. FatSaturated fat | -29.5% |
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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| Lower in Saturated fat |
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| Lower in Sugar |
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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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 130mg | 35.3mg | 105% |
| Iron | 3mg | 0.47mg | 32% |
| Folate | 28µg | 129µg | 25% |
| Copper | 0.243mg | 0.046mg | 22% |
| Magnesium | 88mg | 27mg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin A | 155µg | 251µg | 11% |
| Fiber | 1.7g | 4g | 9% |
| Valine | 153mg | 0.12mg | 8% |
| Potassium | 450mg | 213mg | 7% |
| Vitamin B6 | 0.227mg | 0.165mg | 5% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Phosphorus | 62mg | 25mg | 5% |
| Vitamin B5 | 0.076mg | 0.267mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B3 | 1.3mg | 0.742mg | 3% |
| Calcium | 205mg | 232mg | 3% |
| Sodium | 70mg | 17mg | 2% |
| Polyunsaturated fat | 0.289g | 0.201g | 1% |
| Calories | 42kcal | 32kcal | 1% |
| Vitamin B1 | 0.07mg | 0.054mg | 1% |
| Zinc | 0.37mg | 0.21mg | 1% |
| Carbs | 8.32g | 5.42g | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Protein | 2.8g | 3.02g | 0% |
| Fats | 0.6g | 0.61g | 0% |
| Net carbs | 6.62g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Manganese | 0.648mg | 0.658mg | 0% |
| Saturated fat | 0.078g | 0.055g | 0% |
| Monounsaturated fat | 0.045g | 0.03g | 0% |
| Tryptophan | 0.034mg | 0.031mg | 0% |
| Threonine | 0.125mg | 0.086mg | 0% |
| Isoleucine | 0.168mg | 0.1mg | 0% |
| Leucine | 0.196mg | 0.151mg | 0% |
| Lysine | 0.168mg | 0.117mg | 0% |
| Methionine | 0.027mg | 0.033mg | 0% |
| Phenylalanine | 0.143mg | 0.087mg | 0% |
| Histidine | 0.059mg | 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
48%
120%
Minerals Daily Need Coverage Score
49%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Kale, scotch, raw is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Kale, scotch, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Kale, scotch, raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.