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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.86 g
Carbs:
15.9 g
Water:
80.85 g
Other:
0.51 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.154 g
Polyunsaturated fat:
Poly. Fat
0.171 g
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
18%
120%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 8.9g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Kumquat contains less Sodium (difference - 7mg)
Which food is cheaper?
Kumquat is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)