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  6. Kumquat vs. Marrow-stem Kale

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

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Significant differences between kumquat and marrow-stem Kale

  • Kumquat has more fiber, vitamin C, and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than kumquat.
  • Marrow-stem Kale has 2 times less copper than kumquat. Kumquat has 0.095mg of copper, while marrow-stem Kale has 0.046mg.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Kumquats, raw and Collards, raw.

Infographic

Kumquat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
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 +83%
Contains more CopperCopper +106.5%
Contains less SodiumSodium -41.2%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +274.2%
Contains more PotassiumPotassium +14.5%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +387.4%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 +24.4%
Contains more Vitamin AVitamin A +1573.3%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +658.8%
Contains more CholineCholine +176.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Folate 17µg 129µg 28%
Vitamin A 15µg 251µg 26%
Manganese 0.135mg 0.658mg 23%
Calcium 62mg 232mg 17%
Vitamin E 0.15mg 2.26mg 14%
Vitamin B6 0.036mg 0.165mg 10%
Vitamin C 43.9mg 35.3mg 10%
Fiber 6.5g 4g 10%
Iron 0.86mg 0.47mg 5%
Copper 0.095mg 0.046mg 5%
Vitamin B2 0.09mg 0.13mg 3%
Choline 8.4mg 23.2mg 3%
Carbs 15.9g 5.42g 3%
Calories 71kcal 32kcal 2%
Vitamin B3 0.429mg 0.742mg 2%
Protein 1.88g 3.02g 2%
Magnesium 20mg 27mg 2%
Selenium 0µg 1.3µg 2%
Vitamin B5 0.208mg 0.267mg 1%
Vitamin B1 0.037mg 0.054mg 1%
Phosphorus 19mg 25mg 1%
Potassium 186mg 213mg 1%
Fats 0.86g 0.61g 0%
Net carbs 9.4g 1.42g N/A
Sugar 9.36g 0.46g N/A
Zinc 0.17mg 0.21mg 0%
Sodium 10mg 17mg 0%
Saturated fat 0.103g 0.055g 0%
Monounsaturated fat 0.154g 0.03g 0%
Polyunsaturated fat 0.171g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 FatsFats +41%
Contains more CarbsCarbs +193.4%
Contains more ProteinProtein +60.6%
Contains more WaterWater +10.8%
Contains more OtherOther +160.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 +413.3%
Contains less Sat. FatSaturated fat -46.6%
Contains more Poly. FatPolyunsaturated fat +17.5%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.