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  6. Maple sugar vs. Marrow-stem Kale

Maple sugar vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between maple sugar and marrow-stem Kale

  • Maple sugar is higher in manganese, zinc, and iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, fiber, vitamin E, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Maple sugar has 29 times more zinc than marrow-stem Kale. While maple sugar has 6.06mg of zinc, marrow-stem Kale has only 0.21mg.
  • Marrow-stem Kale has a lower glycemic index (32) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Collards, raw.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +28.6%
Contains more IronIron +242.6%
Contains more CopperCopper +115.2%
Contains more ZincZinc +2785.7%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +572%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +157.8%
Contains more PhosphorusPhosphorus +733.3%
Contains more SeleniumSelenium +62.5%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +1755%
Contains more Vitamin B5Vitamin B5 +456.3%
Contains more Vitamin B6Vitamin B6 +5400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1004.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Manganese 4.422mg 0.658mg 164%
Zinc 6.06mg 0.21mg 53%
Vitamin C 0mg 35.3mg 39%
Folate 0µg 129µg 32%
Vitamin A 0µg 251µg 28%
Carbs 90.9g 5.42g 28%
Fiber 0g 4g 16%
Calories 354kcal 32kcal 16%
Vitamin E 0mg 2.26mg 15%
Calcium 90mg 232mg 14%
Iron 1.61mg 0.47mg 14%
Vitamin B6 0.003mg 0.165mg 12%
Vitamin B2 0.013mg 0.13mg 9%
Protein 0.1g 3.02g 6%
Copper 0.099mg 0.046mg 6%
Vitamin B5 0.048mg 0.267mg 4%
Vitamin B3 0.04mg 0.742mg 4%
Choline 2.1mg 23.2mg 4%
Vitamin B1 0.009mg 0.054mg 4%
Phosphorus 3mg 25mg 3%
Magnesium 19mg 27mg 2%
Potassium 274mg 213mg 2%
Selenium 0.8µg 1.3µg 1%
Fats 0.2g 0.61g 1%
Polyunsaturated fat 0.1g 0.201g 1%
Net carbs 90.9g 1.42g N/A
Sugar 84.87g 0.46g N/A
Sodium 11mg 17mg 0%
Saturated fat 0.036g 0.055g 0%
Monounsaturated fat 0.064g 0.03g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +1577.1%
Contains more ProteinProtein +2920%
Contains more FatsFats +205%
Contains more WaterWater +1020.3%
Contains more OtherOther +66.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +101%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.