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  6. Liverwurst vs. Marrow-stem Kale

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

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Important differences between liverwurst and marrow-stem Kale

  • Liverwurst has more vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5; however, marrow-stem Kale is richer in vitamin C.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.

The food varieties used in the comparison are Liverwurst spread and Collards, raw.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 +1783%
Contains more CopperCopper +421.7%
Contains more ZincZinc +995.2%
Contains more PhosphorusPhosphorus +820%
Contains more SeleniumSelenium +4361.5%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +954.5%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +324.5%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 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% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +1529.9%
Contains more Vitamin B1Vitamin B1 +403.7%
Contains more Vitamin B2Vitamin B2 +692.3%
Contains more Vitamin B3Vitamin B3 +479.5%
Contains more Vitamin B5Vitamin B5 +1004.9%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +908.6%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Marrow-stem Kale DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 251µg 427%
Vitamin K 437.1µg 364%
Iron 8.85mg 0.47mg 105%
Selenium 58µg 1.3µg 103%
Vitamin B2 1.03mg 0.13mg 69%
Vitamin B5 2.95mg 0.267mg 54%
Saturated fat 9.925g 0.055g 45%
Cholesterol 118mg 0mg 39%
Fats 25.45g 0.61g 38%
Vitamin C 3.5mg 35.3mg 35%
Monounsaturated fat 12.286g 0.03g 31%
Sodium 700mg 17mg 30%
Phosphorus 230mg 25mg 29%
Folate 30µg 129µg 25%
Manganese 0.155mg 0.658mg 22%
Vitamin B3 4.3mg 0.742mg 22%
Copper 0.24mg 0.046mg 22%
Calcium 22mg 232mg 21%
Zinc 2.3mg 0.21mg 19%
Protein 12.38g 3.02g 19%
Vitamin B1 0.272mg 0.054mg 18%
Vitamin E 2.26mg 15%
Polyunsaturated fat 2.427g 0.201g 15%
Calories 305kcal 32kcal 14%
Fiber 2.5g 4g 6%
Choline 23.2mg 4%
Magnesium 12mg 27mg 4%
Vitamin B6 0.19mg 0.165mg 2%
Potassium 170mg 213mg 1%
Carbs 5.89g 5.42g 0%
Net carbs 3.39g 1.42g N/A
Sugar 1.65g 0.46g N/A
Tryptophan 0.151mg 0.031mg 0%
Threonine 0.671mg 0.086mg 0%
Isoleucine 0.653mg 0.1mg 0%
Leucine 1.139mg 0.151mg 0%
Lysine 1.155mg 0.117mg 0%
Methionine 0.285mg 0.033mg 0%
Phenylalanine 0.617mg 0.087mg 0%
Valine 0.857mg 0.12mg 0%
Histidine 0.448mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +309.9%
Contains more FatsFats +4072.1%
Contains more OtherOther +106.8%
Contains more WaterWater +67.4%
~equal in Carbs ~5.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +40853.3%
Contains more Poly. FatPolyunsaturated fat +1107.5%
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.