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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 RAE, 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
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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 Iron +91.5%
Contains more Phosphorus +12%
Contains more Zinc +14.3%
Contains more Copper +239.1%
Contains more Calcium +222.2%
Contains more Magnesium +50%
Contains less Sodium -26.1%
Contains more Manganese +58.2%
Contains more Selenium +44.4%
Equal in Potassium - 213
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 20% 3% 6.5% 52% 54% 4.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 19% 11% 19% 2.2% 5.7% 15% 86% 7.1%
Contains more Iron +91.5%
Contains more Phosphorus +12%
Contains more Zinc +14.3%
Contains more Copper +239.1%
Contains more Calcium +222.2%
Contains more Magnesium +50%
Contains less Sodium -26.1%
Contains more Manganese +58.2%
Contains more Selenium +44.4%
Equal in Potassium - 213

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
3
:
Contains more Vitamin A +171.4%
Contains more Vitamin C +16.1%
Contains more Vitamin K +86.9%
Contains more Vitamin E +165.9%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +444.9%
Contains more Vitamin B6 +19.6%
Contains more Folate +892.3%
Contains more Choline +5700%
Equal in Vitamin B1 - 0.054
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 817% 17% 0% 137% 13% 16% 9.4% 2.9% 32% 9.8% 0% 0.22% 2043%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 301% 45% 0% 118% 14% 30% 14% 16% 38% 97% 0% 13% 1093%
Contains more Vitamin A +171.4%
Contains more Vitamin C +16.1%
Contains more Vitamin K +86.9%
Contains more Vitamin E +165.9%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +444.9%
Contains more Vitamin B6 +19.6%
Contains more Folate +892.3%
Contains more Choline +5700%
Equal in Vitamin B1 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.9%
Contains more Fats +52.5%
Contains more Other +52.9%
Equal in Carbs - 5.42
Equal in Water - 89.62
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 Protein +58.9%
Contains more Fats +52.5%
Contains more Other +52.9%
Equal in Carbs - 5.42
Equal in Water - 89.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.055
Equal in Monounsaturated Fat - 0.03
Equal in Polyunsaturated fat - 0.201
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Equal in Saturated Fat - 0.055
Equal in Monounsaturated Fat - 0.03
Equal in Polyunsaturated fat - 0.201

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kale Marrow-stem Kale Opinion
Net carbs 3.63g 1.42g Kale
Protein 1.9g 3.02g Marrow-stem Kale
Fats 0.4g 0.61g Marrow-stem Kale
Carbs 5.63g 5.42g Kale
Calories 28kcal 32kcal Marrow-stem Kale
Sugar 1.25g 0.46g Marrow-stem Kale
Fiber 2g 4g Marrow-stem Kale
Calcium 72mg 232mg Marrow-stem Kale
Iron 0.9mg 0.47mg Kale
Magnesium 18mg 27mg Marrow-stem Kale
Phosphorus 28mg 25mg Kale
Potassium 228mg 213mg Kale
Sodium 23mg 17mg Marrow-stem Kale
Zinc 0.24mg 0.21mg Kale
Copper 0.156mg 0.046mg Kale
Manganese 0.416mg 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin A 13621IU 5019IU Kale
Vitamin A RAE 681µg 251µg Kale
Vitamin E 0.85mg 2.26mg Marrow-stem Kale
Vitamin C 41mg 35.3mg Kale
Vitamin B1 0.053mg 0.054mg Marrow-stem Kale
Vitamin B2 0.07mg 0.13mg Marrow-stem Kale
Vitamin B3 0.5mg 0.742mg Marrow-stem Kale
Vitamin B5 0.049mg 0.267mg Marrow-stem Kale
Vitamin B6 0.138mg 0.165mg Marrow-stem Kale
Folate 13µg 129µg Marrow-stem Kale
Choline 0.4mg 23.2mg Marrow-stem Kale
Vitamin K 817µg 437.1µg Kale
Tryptophan 0.023mg 0.031mg Marrow-stem Kale
Threonine 0.085mg 0.086mg Marrow-stem Kale
Isoleucine 0.114mg 0.1mg Kale
Leucine 0.133mg 0.151mg Marrow-stem Kale
Lysine 0.114mg 0.117mg Marrow-stem Kale
Methionine 0.018mg 0.033mg Marrow-stem Kale
Phenylalanine 0.097mg 0.087mg Kale
Valine 0.104mg 0.12mg Marrow-stem Kale
Histidine 0.04mg 0.047mg Marrow-stem Kale
Saturated Fat 0.052g 0.055g Kale
Monounsaturated Fat 0.03g 0.03g
Polyunsaturated fat 0.193g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
238%
Kale
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
22%
Kale
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.