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  6. Lentil vs. Marrow-stem Kale

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

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Differences between lentil and marrow-stem Kale

  • Lentil is higher in iron, copper, phosphorus, fiber, and folate; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Lentil has 7 times more phosphorus than marrow-stem Kale. While lentil has 180mg of phosphorus, marrow-stem Kale has only 25mg.

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Collards, raw.

Infographic

Lentil 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.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +33.3%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +608.5%
Contains more CopperCopper +445.7%
Contains more ZincZinc +504.8%
Contains more PhosphorusPhosphorus +620%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +115.4%
Contains more CalciumCalcium +1121.1%
Contains more ManganeseManganese +33.2%

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.
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 B1Vitamin B1 +213%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +139%
Contains more FolateFolate +40.3%
Contains more CholineCholine +40.9%
Contains more Vitamin CVitamin C +2253.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +25611.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Marrow-stem Kale DV% diff.
Vitamin K 1.7µg 437.1µg 363%
Vitamin C 1.5mg 35.3mg 38%
Iron 3.33mg 0.47mg 36%
Vitamin A 0µg 251µg 28%
Copper 0.251mg 0.046mg 23%
Phosphorus 180mg 25mg 22%
Calcium 19mg 232mg 21%
Fiber 7.9g 4g 16%
Vitamin E 0.11mg 2.26mg 14%
Folate 181µg 129µg 13%
Protein 9.02g 3.02g 12%
Zinc 1.27mg 0.21mg 10%
Vitamin B1 0.169mg 0.054mg 10%
Manganese 0.494mg 0.658mg 7%
Vitamin B5 0.638mg 0.267mg 7%
Potassium 369mg 213mg 5%
Carbs 20.13g 5.42g 5%
Vitamin B2 0.073mg 0.13mg 4%
Calories 116kcal 32kcal 4%
Selenium 2.8µg 1.3µg 3%
Vitamin B3 1.06mg 0.742mg 2%
Magnesium 36mg 27mg 2%
Choline 32.7mg 23.2mg 2%
Sodium 2mg 17mg 1%
Vitamin B6 0.178mg 0.165mg 1%
Fats 0.38g 0.61g 0%
Net carbs 12.23g 1.42g N/A
Sugar 1.8g 0.46g N/A
Saturated fat 0.053g 0.055g 0%
Monounsaturated fat 0.064g 0.03g 0%
Polyunsaturated fat 0.175g 0.201g 0%
Tryptophan 0.081mg 0.031mg 0%
Threonine 0.323mg 0.086mg 0%
Isoleucine 0.39mg 0.1mg 0%
Leucine 0.654mg 0.151mg 0%
Lysine 0.63mg 0.117mg 0%
Methionine 0.077mg 0.033mg 0%
Phenylalanine 0.445mg 0.087mg 0%
Valine 0.448mg 0.12mg 0%
Histidine 0.254mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +198.7%
Contains more CarbsCarbs +271.4%
Contains more FatsFats +60.5%
Contains more WaterWater +28.7%
Contains more OtherOther +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 +113.3%
Contains more Poly. FatPolyunsaturated fat +14.9%
~equal in Saturated fat ~0.055g

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.