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  6. Kale vs. Marrow-stem Kale

Kale vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between kale and marrow-stem Kale

  • Kale has more vitamin K, vitamin A, copper, vitamin C, and iron; however, marrow-stem Kale is higher in folate, calcium, manganese, vitamin E, and fiber.
  • Kale covers your daily vitamin K needs 317% more than marrow-stem Kale.
  • Marrow-stem Kale contains 3 times less copper than kale. Kale contains 0.156mg of copper, while marrow-stem Kale contains 0.046mg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Collards, raw.

Infographic

Kale 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.
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 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 IronIron +91.5%
Contains more CopperCopper +239.1%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +12%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +222.2%
Contains less SodiumSodium -26.1%
Contains more ManganeseManganese +58.2%
Contains more SeleniumSelenium +44.4%
~equal in Potassium ~213mg

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.
Kale
Kale
3
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 +16.1%
Contains more Vitamin AVitamin A +171.3%
Contains more Vitamin KVitamin K +86.9%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B5Vitamin B5 +444.9%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +892.3%
Contains more CholineCholine +5700%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Marrow-stem Kale DV% diff.
Vitamin K 817µg 437.1µg 317%
Vitamin A 681µg 251µg 48%
Folate 13µg 129µg 29%
Calcium 72mg 232mg 16%
Copper 0.156mg 0.046mg 12%
Manganese 0.416mg 0.658mg 11%
Vitamin E 0.85mg 2.26mg 9%
Fiber 2g 4g 8%
Vitamin C 41mg 35.3mg 6%
Vitamin B2 0.07mg 0.13mg 5%
Iron 0.9mg 0.47mg 5%
Vitamin B5 0.049mg 0.267mg 4%
Choline 0.4mg 23.2mg 4%
Magnesium 18mg 27mg 2%
Vitamin B3 0.5mg 0.742mg 2%
Vitamin B6 0.138mg 0.165mg 2%
Protein 1.9g 3.02g 2%
Selenium 0.9µg 1.3µg 1%
Calories 28kcal 32kcal 0%
Fats 0.4g 0.61g 0%
Carbs 5.63g 5.42g 0%
Net carbs 3.63g 1.42g N/A
Potassium 228mg 213mg 0%
Sugar 1.25g 0.46g N/A
Zinc 0.24mg 0.21mg 0%
Phosphorus 28mg 25mg 0%
Sodium 23mg 17mg 0%
Vitamin B1 0.053mg 0.054mg 0%
Saturated fat 0.052g 0.055g 0%
Monounsaturated fat 0.03g 0.03g 0%
Polyunsaturated fat 0.193g 0.201g 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.085mg 0.086mg 0%
Isoleucine 0.114mg 0.1mg 0%
Leucine 0.133mg 0.151mg 0%
Lysine 0.114mg 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
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 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 +52.5%
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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. 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.