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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
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
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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
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 Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
193%
120%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.