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

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Summary of differences between Lemongrass and Marrow-stem Kale

  • Lemongrass has more Manganese, Iron, Copper, Zinc, Potassium, and Phosphorus, while Marrow-stem Kale has more Vitamin C, Vitamin A RAE, Calcium, and Folate.
  • Lemongrass covers your daily need of Manganese 199% more than Marrow-stem Kale.
  • Lemongrass contains 17 times more Iron than Marrow-stem Kale. While Lemongrass contains 8.17mg of Iron, Marrow-stem Kale contains only 0.47mg.

These are the specific foods used in this comparison Lemon grass (citronella), raw and Collards, raw.

Infographic

Lemongrass 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
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 MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +239.4%
Contains more IronIron +1638.3%
Contains more CopperCopper +478.3%
Contains more ZincZinc +961.9%
Contains more PhosphorusPhosphorus +304%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +693.9%
Contains more CalciumCalcium +256.9%
Contains more SeleniumSelenium +85.7%

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 8.7% 0.36% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
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% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +20.4%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin CVitamin C +1257.7%
Contains more Vitamin AVitamin A +83550%
Contains more Vitamin B5Vitamin B5 +434%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 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 CarbsCarbs +367%
Contains more OtherOther +35.3%
Contains more ProteinProtein +65.9%
Contains more FatsFats +24.5%
Contains more WaterWater +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 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 +80%
Contains less Sat. FatSaturated Fat -53.8%
Contains more Poly. FatPolyunsaturated fat +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lemongrass Marrow-stem Kale Opinion
Calories 99kcal 32kcal Lemongrass
Protein 1.82g 3.02g Marrow-stem Kale
Fats 0.49g 0.61g Marrow-stem Kale
Vitamin C 2.6mg 35.3mg Marrow-stem Kale
Net carbs 25.31g 1.42g Lemongrass
Carbs 25.31g 5.42g Lemongrass
Magnesium 60mg 27mg Lemongrass
Calcium 65mg 232mg Marrow-stem Kale
Potassium 723mg 213mg Lemongrass
Iron 8.17mg 0.47mg Lemongrass
Sugar 0.46g Lemongrass
Fiber 4g Marrow-stem Kale
Copper 0.266mg 0.046mg Lemongrass
Zinc 2.23mg 0.21mg Lemongrass
Phosphorus 101mg 25mg Lemongrass
Sodium 6mg 17mg Lemongrass
Vitamin A 6IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 5.224mg 0.658mg Lemongrass
Selenium 0.7µg 1.3µg Marrow-stem Kale
Vitamin B1 0.065mg 0.054mg Lemongrass
Vitamin B2 0.135mg 0.13mg Lemongrass
Vitamin B3 1.101mg 0.742mg Lemongrass
Vitamin B5 0.05mg 0.267mg Marrow-stem Kale
Vitamin B6 0.08mg 0.165mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 75µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.119g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.054g 0.03g Lemongrass
Polyunsaturated fat 0.17g 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemongrass Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Lemongrass
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
131%
Lemongrass
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.