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  6. Lamb vs. Marrow-stem Kale

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

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Summary of differences between lamb and marrow-stem Kale

  • Lamb has more vitamin B12, selenium, zinc, and vitamin B3, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily need for vitamin K, 360% more than lamb.
  • The amount of cholesterol in marrow-stem Kale is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Collards, raw.

Infographic

Lamb 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.
Lamb
Lamb
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 PotassiumPotassium +45.5%
Contains more IronIron +300%
Contains more CopperCopper +158.7%
Contains more ZincZinc +2023.8%
Contains more PhosphorusPhosphorus +652%
Contains more SeleniumSelenium +1930.8%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1264.7%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +2890.9%

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.
Lamb
Lamb
7
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 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +797.6%
Contains more Vitamin B5Vitamin B5 +147.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +303.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +9402.2%
Contains more FolateFolate +616.7%

All nutrients comparison - raw data values

Nutrient Lamb Marrow-stem Kale DV% diff.
Vitamin K 4.6µg 437.1µg 360%
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 1.3µg 46%
Protein 24.52g 3.02g 43%
Saturated fat 8.83g 0.055g 40%
Vitamin C 0mg 35.3mg 39%
Zinc 4.46mg 0.21mg 39%
Vitamin B3 6.66mg 0.742mg 37%
Cholesterol 97mg 0mg 32%
Fats 20.94g 0.61g 31%
Vitamin A 0µg 251µg 28%
Folate 18µg 129µg 28%
Manganese 0.022mg 0.658mg 28%
Phosphorus 188mg 25mg 23%
Calcium 17mg 232mg 22%
Monounsaturated fat 8.82g 0.03g 22%
Iron 1.88mg 0.47mg 18%
Fiber 0g 4g 16%
Vitamin E 0.14mg 2.26mg 14%
Choline 93.7mg 23.2mg 13%
Calories 294kcal 32kcal 13%
Vitamin B2 0.25mg 0.13mg 9%
Polyunsaturated fat 1.51g 0.201g 9%
Copper 0.119mg 0.046mg 8%
Vitamin B5 0.66mg 0.267mg 8%
Vitamin B1 0.1mg 0.054mg 4%
Vitamin B6 0.13mg 0.165mg 3%
Potassium 310mg 213mg 3%
Carbs 0g 5.42g 2%
Sodium 72mg 17mg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 23mg 27mg 1%
Net carbs 0g 1.42g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.46g N/A
Tryptophan 0.287mg 0.031mg 0%
Threonine 1.05mg 0.086mg 0%
Isoleucine 1.183mg 0.1mg 0%
Leucine 1.908mg 0.151mg 0%
Lysine 2.166mg 0.117mg 0%
Methionine 0.629mg 0.033mg 0%
Phenylalanine 0.998mg 0.087mg 0%
Valine 1.323mg 0.12mg 0%
Histidine 0.777mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +711.9%
Contains more FatsFats +3332.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.8%
Contains more OtherOther +62.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +29300%
Contains more Poly. FatPolyunsaturated fat +651.2%
Contains less Sat. FatSaturated fat -99.4%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.