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  6. Kale, scotch, raw vs. Marrow-stem Kale

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

Kale, scotch, raw 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 63% 62% 40% 113% 81% 10% 27% 9.1% 85% 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 +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%
~equal in Manganese ~0.658mg

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 433% 52% 0% 0% 18% 14% 24% 4.6% 52% 0% 0% 21% 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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, scotch, raw Marrow-stem Kale 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 87%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 8.32 g
Water: 87 g
Other: 1.28 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 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
19% 11% 70%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.045 g
Polyunsaturated fat: Poly. Fat 0.289 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
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -29.5%

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.